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.
2 cups wholemeal self-raising flour
¼ tsp baking soda
1 67 gram egg
1 tbsp psyllium husks
2 cups skim milk
2 large bananas, (total 200 grams)
8 large strawberries, (total 200 grams)
2 tbsp yellow-box honey, warmed
200 grams low fat cottage cheese
300 grams ripe tomatoes, diced
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.
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
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