These taste so great you would never realise they are insanely good for you!
Oat bran can help to lower cholesterol and coconut oil and cream are good for the heart. Plus, the frozen berries are full of nutrients such as vitamin C and antioxidants – essential for a healthy immune system.
I have used coconut milk instead of normal milk as it is a healthier form of saturated fat which is non-inflammatory as well as being rich in antibacterial capyrlic acid and immune boosting lauric acid.
These pancakes don’t take long to make and can be enjoyed by all the family on a lazy Sunday morning. If you really want to cheat, you can make them in advance and freeze them – so you can have them any morning you like! Just defrost and either heat in a pan or give a microwave blast.
You could easily swap the frozen berries for fresh berries or slices of banana and a sprinkle of cinnamon or nutmeg. Cinnamon has a lovely sweet taste helping reduce the need for added sweetness, and can be helpful in balancing blood sugar levels.
- 80g white spelt flour (wholegrain or gluten-free work wonderfully too)
- 40g oat bran (if you don't have this just use 40g more of the above)
- 2 free range eggs – separated
- Pinch of salt (optional)
- 150 ml coconut milk - I use Koko milk but you could use the thicker tinned type too or normal diary milk if tolerated
- ½ tsp of baking powder
- A handful of frozen or fresh berries
- ½ tsp coconut oil, butter or ghee
- Drizzle of honey or maple syrup
- Simply put the dry ingredients into a bowl and make a well in the centre. Then pop in your egg yolks and gently mix the yolks into the flour working from the centre of the well. It will be very thick at this stage with a lot of the flour still not mixed in. Then add in your coconut milk. You want the mix to be like Greek yoghurt in consistency.
- Next, whisk up your egg whites until they form medium to stiff peaks. I do this with an electric whisk but you can also use a hand whisk. The egg whites are ready when the the peaks stay firm but still have a slight wobble.
- Take one scoop of your whites and mix roughly through your batter - this will loosen your mix and make it easier to incorporate the rest - resulting in lots of lovely air in your pancakes. Fold the rest of your whites in quickly but gently. I use a large metal spoon so as to cut through the mix and not drag it (which would happen with a wooden spoon).
- Once all your egg whites have been mixed in, and your batter is lovely and light with bubbles, you can add your berries (I often use frozen).
- Heat about ½ a teaspoon of coconut oil in your non-stick frying pan and make little oval shaped pancakes. They should puff up a bit when cooking.
- When bubbles start to appear around the edges of the pancakes (and a few in the centre) it's time to try flipping them gently over. (I use a palette knife or fish slice).
- Enjoy with a healthy glug of honey or maple syrup.
Fresh blueberries are packed full of vitamins and frozen are just as good too - wonderful for ice cold smoothies.
These freeze brilliantly and can be a lifesaver for breakfasts on the run.
Leave a Reply