It’s Shrove Tuesday tomorrow and while that usually means a delicious feast of sweet things, we thought we suggest some healthier toppings and of course the healthy pancake recipe that’s making the rounds on the internet.
There are a number of bloggers who have posted this healthy pancake recipe, and we’re not entirely sure where it originated from, but we have a feeling your waistline will thank you compared to shop-bought mix or pre-made pancakes.
These are generally made from mashed up bananas and eggs, mixed together, use something like Frylight if you’re trying to lose some pounds, or if you’re after a health boost, cook them in a little coconut oil. See Amelia Liana and The Londoner blogs for some inspiration.
Now you have the healthier pancake recipe down, the toppings can make or break your healthy meal. As much as we hate to admit it, step away from jam, Nutella and sugar and pick up fruits that will add sweetness without calories.
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Even though you’ve used them in making the pancakes there’s nothing stopping you from topping it with bananas too. They’re incredibly moreish and help to lower the risks of cancer and asthma, lower blood pressure and improve your heart health and promote regularity. Rich in pectin, bananas help aid digestion too, and gently chelate toxins and heavy metals from the body.
Stawberries are nutrient-rich and packed with antioxidants like vitamin C, which is a well-known immunity booster – ideal if you’re staving off any colds or sniffles this month. It also helps to promote cancer prevention and aids eye health.
They also contain an enzyme that works to actively whiten your teeth. So as you eat them rub them around your teeth a little too, just make sure that no one catches you doing it, you may look a little strange.
Blueberries have been hailed for their antioxidant levels, they’re said to contain more than any other fruits and berries, and this has a significant impact upon your skin. Free radicals caused by pollution and UV radiation attack the skin cells and can cause DNA damage. Add blueberries to your pancakes to be part of a powerful fight against premature ageing.
If you’re looking for more of a treat, we suggest adding a dollop of nut butter to your pancakes, along with some fruit. Nut butters contain a number of important nutrients like protein, healthy fats, fibre, vitamins and miners and phytochemicals – which according to the American Cancer Society may help prevent cancer.
The specific nutrients of nut butter varies on the type of nut, but try delicious and nutritious variants like peanut, almond, cashew, macadamia, walnut or hazelnut.
According to UC Berkeley, studies show that nuts help improves cholesterol levels.
You could also try seed butters, like pumpkin which have the same sort of consistency.
The probiotics, or the ‘live active cultures’ found in yoghurt, are healthy bacteria that keep the gut and intestinal tract free of disease-causing germs. Even though they’re available in supplement form, a study from the University of Vienna in Austria found that a daily 7-ounce dose of yoghurt was just as effective in boosting immunity as popping pills.
Now, this doesn’t really have any health benefits, but it will add sweetness to the pancake mix, a healthier alternative to sugar.
Again if you’re looking for something sweet to add to your pancakes shun the sugar and choose something more natural. Not only is honey antibacterial and anti-fungal it contains flavonoids, which are antioxidants which help reduce the risk of some cancers and heart disease. It’s also said to help with ulcers, and help boost energy too.
You could also try this new launch too, Bali Nutra is an artisan coconut syrup that can be used as a natural sweetener, much like agave and maple syrup has been adopted. However, this vitamin-rich syrup (£10.99 RRP, 300g) is an even healthier alternative to these, naturally including vitamins B1, B2, B3, B6, and C, potassium, zinc, iron and magnesium.
Offering a superior level of taste and numerous health incentives, Bali Nutra coconut syrup is perfect for anybody keen to eliminate processed sugars from their day-to-day diet. With both a low GI and proven lower natural sugar content than its agave and maple counterparts, Bali Nutra is suitable for diabetics and those adopting a low-sugar lifestyle. No animal products are used in the creation of Bali Nutra making it 100% vegan-friendly, as certified by The Vegan Society.
Nutritionist Candice Van Eeden says of the new wonder-product: “The syrup is extremely nutrient dense, allowing the body to break it down slowly. This means it won’t cause the spikes in blood sugar levels like other sweeteners on the market. It will make you feel fuller for longer and satisfy sweet cravings in a natural, nutritious way.” Visit BaliNutra.com for more information.
So what will you be topping your pancakes with?
And with figures suggesting that an extra 2 billion calories will be consumed on Shrove Tuesday, it’s important we make some healthy changes and avoid calorie-filled toppings.
Pancake Tuesday will see over 128 million pancakes are to be consumed across the UK, utilising 32.05 million eggs and 1,602,000,000 grams of flour.
With the average person said to eat two pancakes on the day, and a pancake of lemon and sugar equalling 119 calories, this would be an extra 2 billion calories consumed in the UK.
Rob Love, Managing Director of British Military Fitness, commented: “Pancake Day is a great tradition and one which many of us celebrate. However, people shouldn’t have to feel too guilty about having some extra treats.”