Tomorrow is Shrove or Pancake Tuesday; time to break out the eggs, flour and milk and get beating! Traditionally pancakes were made to use up eggs before the Lenten fast began. Pancakes are a hugely versatile food, and can be an alternative for breakfast, lunch, dinner or eaten simply as a snack. They can be served with either savory or sweet filling. A basic pancake is a fairly healthy snack, having about 150 Kcals; the problem is the extra tasty bits we add like sugar, butter or cream. Ways to make your pancakes healthier is by using fruit as a topping or serve just with lemon juice.
Traditional Pancake Batter: (makes about 8-10 pancakes)
Ingredients: 1 eggs, 100g plain flour, 300mls (½ pint) low-fat milk
Spray oil for cooking.
Method: Put all ingredients into a food processor or liquidiser and blend for a minute or so, until thoroughly mixed and smooth, with bubbles rising. Pour into a jug and allow to stand for at least 10 minutes. Spray oil or put a small amount of oil on the frying pan. Pour enough batter with the ladle to cover the bottom. Cook until browned lightly on one side then turn or flip and cook the other side. Turn out onto a warmed plate.
Toppings: While traditionally toppings for pancakes include castor sugar and lemon. You can go for healthier options such as chopped fruit e.g. peaches, banana, raspberries (tinned or fresh), stewed fruit e.g. apples, strawberries or any soft fruit, low fat yoghurt, low fat-crème fraiche.
Blueberry Pancakes: (Makes 8-10 smaller sized pancakes)
Ingredients : 200g self raising flour, 1 teasp baking powder, 300mls low fat milk, 1 egg, 1 tablespoon sunflower oil, 150g blueberries
Method: Sift flour and baking powder into a bowl, make a well in the centre and add the milk, egg and oil and beat until a smooth batter. Add half of the blueberries and mix well. Spray oil or put a small amount of oil on a frying pan, heat the pan and add the some of the pancake mixture to the pan. Cook until golden brown then flip over – should take about 1-2 minutes. Serve with the leftover blueberries
For more information on any of the issues discussed above or for more information on diet and nutrition, please contact Maria at;
The Community Nutrition and Dietetic Service, HSE Dublin-Mid Leinster by telephone on (044) 9395518 or email email@example.com.
Recipe column by Cara Cunningham, who is a HSE Community Dietitian