The Pancake Factor

Shrove Tuesday, also more popularly known as pancake day was traditionally the time to use up eggs before the Lenten fast – making and tossing the pancakes became literally the last fling!

Shrove Tuesday, also more popularly known as pancake day was traditionally the time to use up eggs before the Lenten fast – making and tossing the pancakes became literally the last fling!

By Cara Cunningham, Community Dietitian

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Basically a pancake can be made from flour, milk and eggs, this makes them a fairly healthy snack food with about 150 Kcals. However the problem is the extra tasty bits we add like sugar, butter or cream. We can increase the health factor as well as the fun factor of pancakes by using fruity toppings or why not try out Banana pancakes – definitely a healthier alternative.

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Traditional Pancake Batter: (makes about 8-10 pancakes)
Ingredients: 1 eggs, 100g plain flour, 300mls (½ pint) low-fat milk

Spray oil for cooking.

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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 topping for pancake 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

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Banana Pancakes: (Makes 8-10 smaller sized pancakes)

Ingredients: 1 large overripe banana, 1 egg, 120ml Low-fat milk, ½ tsp baking powder, ½ tsp baking soda , ½ tsp ground nutmeg , 90g wholegrain flour,

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Method: Mash the banana in a medium bowl, add the egg and milk and whisk until frothy. In a smaller bowl, add the flour, baking soda, baking powder and nutmeg. Sift into the banana mixture. Mix until just blended. If the batter is too thick, add some water. 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.

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 community.dietitians@hse.ie.