The Food Coach

Free Healthy Recipe - Wholemeal Pancakes

Low fat, Low GI, Low sugar

This recipe is an extract from the Diabetes & Pre-Diabetes Handbook, and provides a suitable breakfast meal for those with pre-diabetes, or anyone looking for a delicious low GI start to the day.
Peter Howard's pancakes are so versatile - sweet or savoury. And for breakfast, you can make the choice. Avocado slices with pepper and cottage cheese makes a suitable lunch with salad on the side.

Ingredients
¼ tsp baking soda
1 67 gram egg
1 tbsp psyllium husks
2 cups skim milk

Fruit topping:
2 large bananas, (total 200 grams)
8 large strawberries, (total 200 grams)
2 tbsp yellow-box honey, warmed

Savoury topping:
300 grams ripe tomatoes, diced
Method

Whisk the flour and baking soda to aerate; add the egg and psyllium and then whisk in the milk to form the batter. Spray a non stick pan lightly with olive oil. Using 2 tbsp of the batter for each pancake gives you 10 pancakes, each 60-70 grams.
Cook the pancakes over medium heat. Flip each one when bubbles are popping in the uncooked side. Keep warm.

To serve, put 2 pancakes overlapping onto each large plate; spoon one sixth of the cheese onto the overlap and top with a sixth of the diced tomatoes. Grind black pepper over and serve.

For the fruit topping, dice the bananas and strawberries and stir gently and quickly. Spoon a sixth over each plate of pancakes and drizzle with honey.

Makes 6 servings

Scale recipe to serves

Prep Time: 5 mins
Cooking Time: 10 mins
Ready in: 15 mins


Suitable for:
Breakfast

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Nutritional Information - Per Serve
Kj 810 kj
Calories 194 kcal
Fat 2 g
Saturated Fat 1 g
Total Carbohydrate 30 g
Total Protein 11 g
Fibre 4 g