Category Archives: pancakes

Savoury pancakes with roasted capsicum salsa

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Here’s another recipe from the old Good Food archives that for some inexplicable reason, didn’t make it across to WordPress…. (Apologies for the tiny image – I can’t seem to edit the size of these old pics, and goodness knows where they are in my photo files.)

I’m a huge fan of pancakes, so why not turn them into a main meal? This is my adaptation of a recipe I found in an issue of Delicious magazine. 

Serves 2-3

1/2 cup plain flour*
1/4 cup oat flour (just whizz rolled oats in a blender for 30 seconds or so)
3/4 tsp baking powder
1/4 tsp carb soda
3/4 cup low fat cottage cheese
2 egg whites
1tbs olive oil
A few leaves of basil

Sift flour, baking powder and carb soda into a bowl, add oat flour and mix well. Blend the cottage cheese for a few seconds until smooth, stir into the flour mixture. In a separate bowl, whisk egg whites till soft peaks form then carefully fold into cottage cheese mixture. Heat olive oil in a non-stick frypan over medium heat. Cook 2-3 pancakes at a time – about 1 min each side till golden, then remove and keep warm. Repeat with remaining mixture. Serve with plain yoghurt and salsa. Garnish with torn basil leaves.

I usually get 6 pancakes out of this amount. Whether that serves 2 or 3 depends on how hungry they are…..

Roasted capsicum salsa

1 tbs olive oil
1 small red onion, chopped
2 red capsicums, halved lengthways
2 tbs balsamic vinegar
2 tbs chopped basil leaves

Place capsicum halves, skin-side up, under a pre-heated grill. Allow them to cook until the skins blacken, then place them in a sealed paper bag for 5 minutes. The skin will peel off easily, and you can then slice them into strips. Heat the oil in a frypan, add onion and capsicum, cook for 5 minutes or till onion is softened. Add balsamic vinegar and basil, warm through for 1-2 minutes.

 

*You can substitute non-wheat flours if you prefer. I’ve made these with a mixture of buckwheat and rice flours, 1/4 cup of each, to replace the plain flour.

Coconut pancakes

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I’m having a little love affair with coconut at the moment. Maybe it has something to do with the fact that summer fruits like mango are amazing when paired with coconut. Whatever, these are super-easy to make and I find them just the ticket for breakfast or a snack.

Coconut flour is readily available from health food stores. The rest of the ingredients can be found on the supermarket shelves.


1/4 cup coconut flour
1/4 cup rice flour (you can substitute plain flour, spelt flour or some other kind if you prefer. I don’t recommend buckwheat – the flavour is too overpowering)
A scoop of vanilla whey powder – about 30g
1/2 tsp baking powder
1 egg
2 egg whites
1/2 cup coconut water
1/2 cup coconut yoghurt*

Throw all the dry ingredients into the bowl of a food processor fitted with a steel blade and whiz for a few seconds to mix. Add the remaining ingredients and process for about a minute until well blended. You can use a mixer or just a wooden spoon if you like, but I’m loving my spanking new food processor at the moment. :)

Cook pancakes in a non-stick pan with a little coconut oil. I used a bit less than quarter of a cup of mixture per pancake and ended up with eight in total. Serve with sliced banana, mango or any fruit you fancy. If calories aren’t an issue, melt some extra coconut oil over the warm pancakes as well.  

*If you’re unable to find coconut yoghurt, you can make your own really easily. If that doesn’t appeal, you can substitute natural yoghurt, but you’ll lose a little of the coconut flavour.

Blueberry-buckwheat pancakes

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This is one my earliest recipes that for some reason, didn’t make it across when I switched from Blogger to WordPress. I have a number of recipe posts sitting over there in limbo, and I intend to progressively add them manually…when I get time.

healthy pancakes, protein pancakes

Serves 3-4

1/2 cup buckwheat flour
1/2 cup rice flour
1 tsp baking powder
2 tbs oat bran
1 scoop vanilla whey protein
2 tbs Splenda or Xylitol
2 egg whites
1/2 cup cottage cheese
1/2 cup natural yoghurt
Skim milk
1/2 cup fresh or frozen blueberries

Mix all the dry ingredients in a large bowl. Place remaining ingredients except skim milk into a blender or food processor and blend till smooth. Add to the flour mixture and mix well. If the mixture is too stiff, add a little skim milk. Beat for about 1 minute then add the blueberries and gently mix through.

Cook batches of the mixture in a non-stick pan, sprayed with a little cooking spray. You should get 6-8 pancakes out of this quantity of batter.

Serve with natural yoghurt and any kind of syrup you like (some people like sugar-free syrup but I’d rather use a little maple or agave). If you prefer, you can omit the blueberries from the mixture and serve the pancakes with fresh berries of any kind.

You can also use ordinary old plain flour instead of the rice flour – I just prefer to keep my wheat consumption to a minimum. Wheat and I are not good friends….

Light-as-a-feather banana pancake

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Another banana pancake recipe, and I think this is my best one yet!

(Yes, I absolutely did start eating before I remembered to take a photo. Oops.)

Serves 1 or 2, depending on how hungry you are.

1 small banana, about 80g without skin
1 egg
2 egg whites
20g vanilla whey powder
20g buckwheat flour
A splash of vanilla extract

Place the banana into a medium bowl and mash roughly with a fork. Add the remaining ingredients and beat with an electric mixer at low speed until combined. Increase speed to high and beat for 2-3 minutes. The mixture will expand and become very light and creamy in texture.

Heat a small non-stick pan* over a medium-high heat and spray with cooking spray (or grease with a little butter if you prefer), then pour in the mixture. Turn the heat down to low and cook for 1-2 minutes. Remove from the heat and place the pan under the griller for about 2 minutes (don’t pre-heat), watching carefully that it doesn’t burn. When the top is browned and the pancake set, turn out onto a plate and serve.

You can cut this in half to make two serves if you like, or cook as many smaller pancakes as you want. Stats for the entire recipe are:-

Calories: 346
Protein: 34.9g
Carbohydrate: 31.3g
Fat: 8.2g

*You’ll need a frying pan with a heat-proof handle for this one.

Green pancakes

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Yes, these are GREEN. The secret ingredient is spinach, and no, you can’t taste it. Trust me.
I was inspired by this recipe on a blog I recently discovered, Health Food Lover.

Serves 4

2 eggs and 1 egg white
About 75g of baby spinach
1 large or 2 small bananas
1/2 cup buckwheat flour
1 tsp baking powder
About 30g of vanilla whey protein (or more if you like)
1/2 cup almond meal
Oil, butter or spray for cooking

Throw the eggs, egg white and spinach into a blender or food processor and process until the spinach is well and truly smooshed and you have a nice green mixture. Break the bananas into a few pieces, add to the slime and process for about a minute – the mixture should be light and increased in volume.

Sift buckwheat flour, baking powder and whey into a large bowl. Add the almond meal and mix through. Make a well in the centre and pour the spinach mixture in, then gradually stir in the dry ingredients. Mix until well combined.

Heat a non-stick pan and grease with your preferred product. (I used coconut oil, as suggested in Michelle’s recipe, and it gave the pancakes a lovely banana-coconut flavour.) Cook blobs of the mixture until lightly browned on the bottom, then flip and brown the other side. I made eight medium-sized pancakes out of this quantity, which is enough for four serves for me.

You can serve these with syrup, or whatever you normally have with pancakes. I liked them on their own, but they may not be sweet enough for some folks. You could always add some xylitol or other sweetener to the mixture.

Paleo pancake Mk II

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Sick of bananas? Run out of bananas? Allergic to bananas? Try this instead…

Serves 1

1 egg
2 egg whites
2 tbs unsweetened apple sauce (the IXL one is perfect)
1/2 a small-medium apple, cored and sliced
Cinnamon to taste
1 tsp butter or oil

Mix egg, egg whites and apple sauce with an electric beater for about 3 minutes until the mixture is light and creamy.

Heat a small non-stick pan, melt the butter. Arrange the apple slices over the base of the pan, sprinkle with cinnamon. Cook over medium heat for a minute or two, then pour the egg mixture over. Give it another minute or so, then place it under a pre-heated griller (or in the oven). If using the griller, watch it carefully – it may only need a minute or so. In the oven, you may need around 4 minutes. When it’s lightly browned on top and set right through, it’s ready.

Turn out onto a plate and tuck in.

Paleo pancake

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More of an omelette, really, but whatever you call it, it’s good!

Serves 1

1 egg
2 egg whites
1/2 a medium banana, mashed (about 70g)
25g pecans, finely chopped
a generous shake of cinnamon

Throw everything into a bowl and beat with an electric mixer for 2-3 minutes until it’s light and fluffy. Heat a small non-stick pan and spray with cooking spray. Pour in the mixture and cook over medium-low heat until set on the bottom. Place under a griller to cook the top, but be careful not to overcook. Depending on how hot your griller is, this may take a minute, or it may take 5-6, so watch it carefully.

Turn out onto a plate and if you want to tizzy it up, add extra sliced banana and a little honey.

Pear and pecan pancakes

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Is there anything better than warm pancakes and a hot drink on a cold day?


Serves 1-2

1/4 cup rolled oats
1 tbs buckwheat flour
1/4 tsp baking powder
20g vanilla whey powder
Shake of cinnamon
2 egg whites
1 medium pear
8 pecan halves
1 tsp butter
1 tsp brown sugar

Cut the pear in half. Finely dice or grate one half and place in a bowl. Thinly slice the other half and set aside. Add the oats, flour, baking powder, whey and cinnamon to the bowl. Chop three pecan halves and set aside. Process the rest to a course meal (or pound in a mortar and pestle) and add to the pear/oat mixture. Add the egg whites and beat for a minute or two.

Heat a non-stick pan and spray with cooking spray. Pour the mixture in – you can make two large or four smaller pancakes from this quantity – and cook over medium heat till both sides are lightly browned and the middle is cooked through. Place on a serving dish and keep warm.

Melt the butter in the same pan, add the brown sugar and stir to dissolve. Add the sliced pear and chopped pecans and gently stir for 2-3 minutes. Top the pancakes with the pears and pecans to serve.

Choc-hazelnut pancakes

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My love of pancakes is no secret, and I came up with these this morning, out of necessity when I realised my vanilla whey was running perilously low. Hmm, what to do with chocolate?

Serves 1-2

30g of rolled oats
2 tsp buckwheat flour or plain flour
1/4 tsp baking powder
20g chocolate whey protein
1/2 tsp cocoa
15g roasted hazelnuts, chopped or crushed
2 egg whites
1 tbs skim milk

Mix all the dry ingredients in a bowl, add egg whites and milk and beat till well combined.

Cook in a non-stick pan sprayed with cooking spray over medium heat till lightly browned, turning once.

If you want to make it a bit indulgent, add some choc chips to the mix, or spread Nutella on the warm pancakes.

Stats for the pancakes, assuming you scoff the lot, using the quantities above:

Cals: 344
Protein: 29.5g
Carbs: 27.0g
Fat: 13.5g

Strawberry-ricotta blintz

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Dessert…. or (if you’re me), perhaps breakfast.


Serves 2

70g Woolworths buckwheat pancake mix
20g vanilla whey powder
1 tsp vanilla extract
2/3 cup water

50g smooth low fat ricotta
About 8-12 strawberries, sliced
2 tsp strawberry jam

Mix ricotta, strawberries and jam together, put aside. Mix pancake mix and whey in a bowl, add water slowly and mix well. Add vanilla and beat the mixture until smooth. The batter needs to be runny.

Spray a non stick pan with cooking spray and heat. Pour half the batter into the pan, tilting to allow it to spread into a large, thin pancake. Cook over medium heat until just beginning to brown underneath then carefully flip and cook the other side.

Place the pancake on a plate and spoon half the ricotta mixture into the centre. Fold the edges in, envelope-style and place join side-down in a shallow baking dish. Repeat with the remaining batter and ricotta mixture. Bake at around 170C for 10 minutes or so.

Serve topped with a tablespoon of Easiyo berry squeeze or other fruit sauce.