Changes to make pancakes healthier

  • Sweet tooth: if you must have pancakes with syrup, adding a side of scrambled eggs will help balance out the sugar

    Sweet tooth: if you must have pancakes with syrup, adding a side of scrambled eggs will help balance out the sugar


Earlier this week, Belle and I made pancakes for Shrove Tuesday. Chloe wisely retreated to the sofa and Belle ran back and forth between the kitchen and the TV brandishing a large spatula and yelling: ďJust call me when itís time to flip!Ē

They were watching two teenage boys on YouTube make an extra-large vat of slime and then dump it over each other ó essential viewing, obviously!

What happened to regular TV? Thereís been this huge influx of bizarre channels, the most confusing of which involves watching other people opening new toys and playing with them.

The TV rules in our house are usually Netflix only and things that are totally wholesome ó The Great British Bake Off, anything involving animal rescue or vets and all things nature-related ó but I admit the other stuff creeps in occasionally.

Itís a little like healthy eating and junk food. The kids are happy enough with the healthy stuff, but once they discover the junk, itís harder to keep them on the straight and narrow!

Anyway, whether it was the glass of wine I was drinking or Belleís kamikaze approach to flipping, our pancakes were definitely not Bake Off worthy. Iíd made them gluten-free, dairy-free and egg-free Ö. Iím not really sure what I was thinking, I mean, whatís left at that stage?!

Iíd tried to find the Bobís Red Mill gluten-free pancake mix which is a godsend, but instead ended up throwing my own ingredients together. Canít be that hard, I thought Ö. well apparently, it can.

So, not only did we have decidedly average pancakes, but we had a kitchen that looked like Armageddon too; Belle and I are messy cooks. It was really, really fun though.

While I donít recommend assembling gluten-free pancake mixes from scratch, regular pancakes are easy enough to make.

Either way, itís also easy to make them a little healthier with one small change. I usually replace a small amount of the flour (or flour mix) with some of the Linwoods ground seed mix. Itís in the gluten-free section at Supermart and Waitrose have their own version too.

Itís an easy way to step up the fibre, adding good fats (omega 3 from pumpkin seeds and flax) and minerals too (magnesium and zinc, especially). You can do this when you bake muffins or things like banana bread as well.

Another easy change around pancakes (or waffles) is to reduce or swap the sweetener that you use on top. Maple syrup and honey may be more natural forms of sugar, but they are still sugars with a high glycemic index, which means that they elevate blood sugar quickly.

My kids love frozen black cherries (Woodstock or Waitrose brands at Supermart) gently cooked into a compote. They still get a drizzle of maple, but itís a really small amount.

The antioxidants from the dark cherries pack a really powerful punch, especially if they are cooked gently.

If thereís no way that you will get away with a compote versus syrup, then try switching to Just Date Syrup (also Supermart). Itís a more natural mineral-rich sweetener with a lower glycemic load.

Last note, though ó any time you serve pancakes with syrup, I suggest keeping it as low as possible and adding a side of scrambled eggs too. The protein is really helpful for balancing out sugar and delivering a more steady energy release.

For kids heading to school, this means their energy and focus will be more consistent in the classroom. The same applies to adults at work too!

ēCatherine Burns is a fully qualified nutritional therapist trained by the Institute for Optimum Nutrition in the UK. For details: natural.bm, 236-7511 or, on Facebook, Natural Nutrition Bermuda

You must be registered or signed-in to post comment or to vote.

Published Mar 8, 2019 at 8:00 am (Updated Mar 7, 2019 at 11:49 pm)

Changes to make pancakes healthier

What you
Need to
Know
1. For a smooth experience with our commenting system we recommend that you use Internet Explorer 10 or higher, Firefox or Chrome Browsers. Additionally please clear both your browser's cache and cookies - How do I clear my cache and cookies?
2. Please respect the use of this community forum and its users.
3. Any poster that insults, threatens or verbally abuses another member, uses defamatory language, or deliberately disrupts discussions will be banned.
4. Users who violate the Terms of Service or any commenting rules will be banned.
5. Please stay on topic. "Trolling" to incite emotional responses and disrupt conversations will be deleted.
6. To understand further what is and isn't allowed and the actions we may take, please read our Terms of Service
7. To report breaches of the Terms of Service use the flag icon

  • Take Our Poll

    • "Which of these is the worst political gaffe of modern times"
    • Craig Cannonier getting on that plane
    • 11%
    • Michael Fahy pressing on with Pathways to Status
    • 10%
    • Bob Richards's 'Money doesn't grow on trees' speech
    • 5%
    • Lt-Col David Burch and ATVs
    • 9%
    • Wayne Caines and the London cereal cafe
    • 44%
    • Zane DeSilva's mystery shopper cruise
    • 21%
    • Total Votes: 5373
    • Poll Archive

    Today's Obituaries

    eMoo Posts