Fill My Belly: Pancakes Don’t Have to Be Bad

OK, so pancakes are always a little bit bad, no matter what you do with them, but you can make them better for you by adding little extras and changing things up a bit.

Pancake day (Shrove Tuesday) has been and gone for this year, but pancakes are simple, quick and satisfying comfort food at any time of the year, and can be had sweet or savoury.  I tend to choose sweet as I have rather a sweet tooth (my downfall!) but usually that would mean loads of sugar sprinkled over the top with lemon juice, or lashings of chocolate spread, neither of which is very healthy and usually makes me sugar-crash later on.

However, there is another option!  Fruit and spices, especially combined, make a wonderful alternative for adding flavour; adding protein powder makes them more satisfying and keeps your blood sugars even. If you must add sugar, using natural sugars like honey are more beneficial than refined sugars – did you know that honey contains vitamins and minerals in small quantities, has been used for over 5000 years for its healing properties (it contains an antibacterial agent), and also contains fewer calories gram-for-gram than refined sugar?

So, what did I do with my pancakes this year?  I made the mixture with half wholemeal/half white flour, for extra fibre, and added a scoop of whey protein powder, then beat in a large egg and some soy milk (you can use any type of milk but I had soy on hand).  I then wiped a frying pan with oil and pre-heated it, before adding slices of banana to the pan for 30 seconds and sprinkling the pan with ground cinnamon.  I then poured the batter over the sliced bananas and cooked until the top of the pancake was almost solid, and flipped the pancake to cook the other side.  Once brown on both sides I served the pancake with a small drizzle of maple syrup.

Banana Protein Pancakes

This combination worked so well – the banana goes quite caramelised in the pan and cinnamon really enhances the flavour, but you could also mash the banana and add it to the pancake batter itself.  It would be fun to try with other fruits as well, though you would need to use quite firm fruits or they will turn to mush when they cook.

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 149
% Daily Value *
Total Fat 2 g 4 %
Saturated Fat 1 g 4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 23 mg 8 %
Sodium 30 mg 1 %
Potassium 185 mg 5 %
Total Carbohydrate 18 g 6 %
Dietary Fiber 2 g 7 %
Sugars 4 g
Protein 15 g 30 %
Vitamin A 3 %
Vitamin C 2 %
Calcium 7 %
Iron 6 %

Nutrition details above relate to the following quantities of each ingredient:

1/2 cup each wholemeal and white flour
1 egg
25g protein powder
1 large banana
200ml soy milk
1 tsp cinnamon
Maple syrup not included

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