The annual Shrove Tuesday celebration, or Pancake Day as it is commonly referred to, is on the horizon and if you are looking for healthy alternatives to your average sugar-packed pancake then there are lots of options available.
At Champneys we don’t just offer a relaxing spa day, we also offer nutritional advice at our spa resorts and with our expert tips and the help of some top food bloggers we’ve put together some of the healthiest pancake recipes you can follow.
Pancake Day is on 5 March in 2019 and is a Christian tradition. It’s the last day before Lent, which begins on the following day, Ash Wednesday.
The custom of eating pancakes comes from a time when any remaining rich foods were eaten on the day before Lent, to use it up before fasting begins.
The date for Pancake Day is a moveable feast and is determined by Easter and is generally celebrated 47 days before Easter Sunday. It can, therefore, vary from as early as February 3rd to as late as March 9th.
•100g Sweet potato
•100ml Almond milk
•100g Brown rice flour
•1 tbsp Honey
•1/2 tsp Mixed spice
•25g Pumpkin seeds
•Coconut oil for greasing
•Orange zest (optional)
The Sweet Potato and Pumpkin Seed pancake is a really healthy recipe to enjoy this Pancake Day.
The sweet potato is high in fibre and beta-carotene, is better for vitamin B and has a lower glycaemic load than regular white potato. This helps with your heart health, energy production, eye health and even your mood!
You can make it sweeter by adding honey and by using this naturally occurring product you can benefit from even more benefits with added vitamins and minerals.
1. Peel the sweet potato, discard the skin and chop into small pieces. Boil or steam for around 10 minutes or until really soft.
2. Place the potato with the almond milk, flour, honey, and mixed spice in a blender and blend until totally smooth.
3. Add coconut oil to a non-stick pan and let it get really hot before placing about two tablespoons of batter in.
4. Use a spoon to shape the batter into a circle, allow it to cook for two to three minutes or until the top is starting to firm. Flip and allow to cook on the other side.
5. Repeat until all the batter is used up.
6. Top with Greek yoghurt, orange zest and drizzle with a touch of honey (optional).
Check out some of our other pancake recipes here:
•1 cup rolled oats, uncooked
•1/2 tsp ground cinnamon
•1/2 cup plain Greek yogurt
•1/2 cup unsweetened almond milk
•1/2 tsp pure vanilla extract
•1 1/2 tsp baking powder
•1 tbsp coconut oil
•1 tbsp maple syrup
Lacey, who runs the food blog A Sweet Pea Chef, recommends trying the Banana Oat Blender Pancake this Shrove Tuesday.
This easy-to-make and delicious blender mixture is gluten-free, healthy and it could well become your new go-to pancake. The whole rolled oats for the base adds fibre, protein and other nutrients, while the oat flour replaces the need for regular flour. This makes it much healthier than a normal pancake.
1. In a kitchen blender or food processor, add the rolled oats, banana, egg, cinnamon, yogurt, milk, vanilla extract, and baking powder.
2. Blend until completely smooth.
3. Heat about 1 tsp. of coconut oil over medium-high heat in a griddle or skillet.
4. Once the pan is hot, pour approx. 1/3 cup of the batter onto the hot pan.
5. Cook the pancake for 2-4 minutes, until the edges begin to turn from shiny to dull and bubbles appear in the centre of that pancake.
6. Flip and cook an additional 2-3 minutes, or until golden-brown.
7. Repeat with remaining batter.
8. To serve, you can drizzle with some pure maple syrup and top with fresh raspberries and sliced bananas.
•1 Cup of Buckwheat Flour
•2 Tablespoons of Honey/Maple Syrup
•2 Tablespoons of Coconut Oil
•1 Teaspoon of Vanilla
•1 Teaspoon of Baking Powder
•Pinch of Coarse Salt
•1 Cup of Almond Milk
•Unsweetened 100g of Blueberries
•Coconut Oil for Frying
Perfectly crisp, fluffy and boasting tasty blueberries; it’s unsurprising that this pancake is a popular choice for breakfast. The fact that it can be made with buckwheat flour means it is naturally gluten-free and more nutritious than regular flour.
According to The Little Green Spoon, the pancake is not only healthy with its low sugar pancake recipe, but it tastes delicious and is quick to make with the batter taking just a few seconds to whip up.
1. Add all ingredients except for the almond milk and blueberries to your food processor.
2. Add in 1 cup of almond milk and blend mixture until smooth, but still runny.
3. Pour mixture into a jug and stir in blueberries. Then heat coconut oil in a frying pan and pour the mixture into it.
4. Cook pancake mixture for around 30 seconds and then flip and cook the other side for around 30 seconds or until it is golden brown.
•1 cup (80 g) rolled oats
•2 tsp ground flaxseed + 1/4 cup of water, (OR use another egg)
•2 tsp baking powder
•zest of 1/2 a lemon
•1 tbsp poppy seeds
•1/2 cup (125 ml) milk (any kind)
•1 tbsp melted coconut oil, melted butter or vegetable oil (plus more for frying)
•3 tbsp yogurt
•zest of 1/2 a lemon
•drizzle of honey or a few drops of stevia
This pancake is a healthy oat-based mixture and is very quick to make. Adding lemon zest to the batter and yogurt topping are popular choices. But, if citrus flavours aren’t your thing, there are many ingredients that you add to the mixture instead. Try ginger, chocolate chips, berries or cinnamon for a modern twist on this old classic.
The Top with Cinnamon website, suggest following the below method for the tastiest stack:
1. Place the oats, egg, flaxseed, water, baking powder, lemon zest, poppy seeds, milk and oil into a blender.
2. Then lightly grease a small non-stick skillet with extra oil and place over a medium-low heat.
3. Pour about 2 tbsp of batter into the pan to form one pancake. Repeat so you have 2 or 3 circles of batter in the pan.
4. Leave to cook until the edges of the surface look opaque and bubbles form and burst on the surface of the batter. Flip and cook on the other side until golden brown underneath then remove to a plate.
5. In a small bowl, mix the yogurt, lemon zest and honey/stevia. Serve the pancakes with the yogurt mixture and fresh berries.
Read our other blogs about healthy eating: