The ultimate healthy pancake
Nutritional therapist Mike Murphy explains that the notoriously high sugar content of pancakes can be exceptionally damaging not only to teeth but also to health. Mike said that “diets high in sugar have been associated with numerous chronic diseases including type-2 diabetes, heart disease, dementia and even cancer.
“When we eat foods with a lot of added sugar, or indeed foods that have a high impact on our blood sugar levels such as anything made with flour including pancakes, this can lead to a rapid elevation in blood glucose levels followed by an equally steep drop in blood sugar which can impact our energy levels and lead to cravings for carbohydrates.
“This way of eating, if habitual, is also linked with symptoms like hormone imbalance, irritability and weight gain.”
How to make a healthy pancake
1 medium-sized banana
100ml almond milk
2 tbsp chia seeds
50g buckwheat flour (6 tbsp)
1/2 tsp baking powder
1/2 tsp cinnamon
Pinch of sea salt
1x handful each of raspberries and blackberries
A drizzle of Maple syrup (optional)
Grass-fed butter (Kerrigold)
Extra virgin olive oil
1. Mash one banana with a fork and whisk in 2 eggs, 2 tbsp chia seeds, 100ml almond milk, 50g of buckwheat flour and 1/2 tsp baking powder.
2. Rest in the fridge for 30 minutes, then ladle individual pancakes onto a buttered-olive oiled pan over moderate heat.
3. Flip over when you see a few bubbles appear (around 3-4 minutes) and cook for another 2-3 mins until delicately browned on both sides.
4. To serve, add a pat of grass-fed butter and drizzle over your stewed berries and tuck in!
Note: Replace the almond milk and the buckwheat flour with any alternatives you have on hand.
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