Celebrate Pancake Day the healthy way

Celebrate Pancake Day the healthy way

Posted by in Book Extracts, Book News, Non-Fiction, Recommended Reading

Everyone loves pancakes but we all know that eating them isn't great for our waistlines! Luckily, Patrick Holford and Fiona McDonald Joyce have taken the guilt out of your Shrove Tuesday celebrations with this delicious, low-GL alternative to traditional pancakes.

Their recipe for blueberry pancakes uses ground oats instead of refined wheat flour. This makes the pancakes easier to digest, as oats do not contain gliadin, the type of gluten that’s found in wheat and that’s particularly hard to digest. The blueberries are, of course, a healthier and naturally sweet alternative to adding sugar or maple syrup.

Blueberry Pancakes

Serves 6–8 (around 25 small pancakes)

For the blueberry compote
300g (10½oz) blueberries
1 tbsp xylitol (or caster sugar)

For the pancakes
175g (6oz) whole oat flakes, finely blended to form a flour (using a food processor)
75g (3oz) xylitol (or caster sugar)
1 large free-range or organic egg, lightly beaten
250ml (just over 8 fl oz) milk or unsweetened non-dairy milk such as rice or soya milk
A little coconut oil or mild or medium (not extra virgin) olive oil for frying

  1. Place the blueberries in a saucepan with a splash of water and leave to simmer gently for around 5–10 minutes until they soften. Sweeten them to taste with the tablespoon of xylitol and set them to one side while you make the pancakes.
  2. Mix the oat flour and the 75g of xylitol in a bowl.
  3. Whisk the milk into the egg to form a batter the consistency of whipping cream, then stir into the dried ingredients. If the mixture is not particularly smooth it may be that your blender isn’t powerful enough to grind the oats to a fine flour. If this is the case, blend the mixture using a hand-held blender to make it as smooth as possible.
  4. Heat a couple of teaspoons of oil in the base of a large frying pan and place tablespoons of the pancake mixture in the pan (without touching each other). Fry for a minute or so on each side, or until firm and golden brown. Do this in batches so as not to crowd the pan. Place the cooked pancakes on a plate and cover with a clean towel to keep them warm while you finish the batch.
  5. Serve the pancakes covered with the blueberry compote. If you wish, top with a little yoghurt.

Cook’s notes: Wheat-free, dairy-free if you use soya milk * Vegetarian * The blueberry compote can be made in advance and kept in the fridge or freezer

This recipe is taken from Food GLorious Food by Patrick Holford and Fiona McDonald Joyce – an invaluable cookbook for everyone who loves fresh, exciting a delicious food, but also wants to stick to a healthy diet. It is available to buy now from Piatkus, priced at £15.99.

Thumbnail photograph © Ian Greig Garlick

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