It’s not often you hear of a pancake recipe that is actually good for us, but this one is packed with fibre, nutrients, protein and omega 3. Oats are known to help balance your blood sugars and reduce your risk of high cholesterol, while chia seeds are packed with omega 3, are heart healthy and lower your risk of type 2 diabetes. Mix with fresh berries and natural yogurt for a guilt free and nutritious meal this pancake Tuesday! Wheat free, low GL and high in antioxidants, these are not your normal guilt filled pancakes!
- 2 cups of blueberries or mixed berries and a dash of water
- 1 tsp ground mixed spice or cinnamon
- 45 g oats
- 45 g milled chia seeds
- 35 g coconut sugar (or brown sugar)
- 1 free range or organic egg
- Virgin rapeseed oil for frying
- 225 ml milk or non-dairy milk
First lightly stew the berries by placing the fruit in a small sauce pan with a tiny dash of water and the spice. You can add other berries too. Bring to a simmer, cover and leave to cook for 3 minutes, or enough to just soften. Taste and add more spice if desired. You could sweeten the mixture with coconut or brown sugar if you feel it needs it. Reserve, with lid on, whilst you make the pancakes.
Grind the oats with the chia into as fine a flour as you can. If your food processor leaves the mixture coarse, try a hand blender to achieve a smoother finish.
Mix the sugar into the flour.
Whisk the egg and milk together and stir into the flour mixture to form a smooth batter. The chia absorbs liquid so it will thicken more than a standard pancake batter.
Heat 1-2 tablespoons of oil in a large frying pan then spoon in tablespoons of the batter, spreading each out into a rough circle and taking care not to let them touch. Do this in batches and cook each pancake for a minute or two per side to turn golden and firm up before turning.
Press down in the pan to flatten and help them cook. Keep a dinner plate on hand to put the pancakes on as they cook, covered with a dish cloth to keep warm. Serve with the stewed fruit.
Variation: Option to substitute chia seeds with ground almonds or flax seeds or simply use double the quantity of oats instead.
Allergy suitability: wheat/dairy/yeast free (if using non dairy milk)
- Add mashed banana for an alternative flavour (you can omit the maple syrup)
- Eggs can be replaced with bananas, chia seeds, linseeds or apple sauce if you are egg intolerant
- Replace chocolate spread with a nut butter or sugar free peanut butter. Not only is it equally delicious but it is more nutritious and naturally sweet instead of being laden down with sugar.
- Put a large dollop of yogurt on your pancake and top with raspberries, blueberries or strawberries
- Try some sliced mango
- Something simple… A little drizzle of lemon juice