Flip these homemade healthy pancakes this Shrove Tuesday!
Shrove Tuesday* is just around the corner so we have rounded up some delicious pancake recipes for you to flip at home. We’ve got our standard (sinful) French crêpe recipe for you to try but for those of you looking to keep healthy, we asked some of our fave nutritionists in Singapore to share their healthiest recipes for pancakes. Swipe through our gallery for gluten-free pancakes, refined sugar-free pancakes, savoury veggie-packed pancakes and more. Bon appétit!
Click through the gallery for our delicious pancake recipes (and screenshot any you want to try!)…
*What’s Shrove Tuesday and what do pancakes have to do with it?
The 40 days of Lent leading up to Easter was traditionally a time of fasting and on Shrove Tuesday, Christians went to confession and were absolved (“shriven”) from their sins. Shrove Tuesday always falls 47 days before Easter Sunday, so the date varies every year between February 3 and March 9. This year Shrove Tuesday falls on the 5th March 2019. Shrove Tuesday was the last opportunity to use up eggs and fats before fasting period of Lent and pancakes are the perfect way of using up these ingredients.
This recipe is naturally sweet thanks to the banana and the coconut flour so it is completely refined sugar-free. The pancakes turn out like a combination between a pancake and a crumpet as they do rise a bit; the texture is slightly more grainy than traditional pancakes, but we have tested a lot of gluten/ dairy free recipes and this is by far our favourite! The ingredients used also mean they are far more filling than regular pancakes.
- ¼ cup coconut flour
- ½ teaspoon baking powder
- 1 pinch salt
- 3 tablespoons coconut oil
- 1/2 banana
- 3 large eggs
- 1/3 cup coconut milk
- ½ teaspoon vanilla extract
Optional: Berries/ banana/ coconut yoghurt/ nut butter to serve
- Add the coconut flour, baking powder, salt, coconut oil, banana, eggs, coconut milk and vanilla extract to a blender.
- Mix on high speed for 1-2 minutes until the mixture is smooth
- Leave to rest for 5-10 minutes
- Grease a warm skillet with coconut oil and spoon about a tablespoon of the mixture into small rounds. The trick with gluten-free pancakes is to keep them small- when they are too large they are difficult to flip.
- Flip when small bubbles appear and the base of the pancake is easy to flip. Cook until the middle is cooked.
- Serve warm with banana slices/ fresh berries/ a drizzle of nut butter or coconut yoghurt.
Recipe by The Nutrition Clinic, www.thenutritionclinic.com.sg
(image credit: Unsplash)
This recipe was devised for COMO Uma Paro in Bhutan. In days past, buckwheat was considered the poor man’s food, grown only in rice growing areas, especially at high altitudes. In this recipe, however, the buckwheat flour works beautifully with the spice and pumpkin puree. The folding of the egg whites through the mixture at the end makes the pancakes light. This is well worth the effort for a special breakfast.
Spiced Buckwheat Pancakes
Butternut Pumpkin Cream:
- 220g roast butternut pumpkin puree
- 60mls low fat Greek-style yogurt
- 2½ tablespoons raw honey
- 140g Buckwheat flour
- 60g powdered coconut palm sugar or organic brown sugar
- 1½ teaspoons baking soda
- 1 teaspoon ground cinnamon
- ½ teaspoon freshly grated nutmeg
- 1 orange, zest only, finely grated
- 1 pinch sea salt or to taste
- 230ml soy milk
- 3 eggs, separated
- 100g roast butternut pumpkin puree
- 1 teaspoon vanilla extract
- Sunflower oil, for cooking
- To make the butternut pumpkin cream, combine the roasted butternut pumpkin puree, yoghurt and honey in a blow and mix well. Cover and refrigerate until ready for use.
- To make the buckwheat pancakes, mix the ingredients together in a bowl. In a separate bowl, mix the soy milk, egg yolks, butternut pumpkin puree, vanilla and orange zest and whisk until smooth.
- Slowly pour the wet ingredients into the dry ingredients, whisking constantly until smooth. In a clean bowl, whisk the egg whites until soft peaks form. Using a large rubber spatula, fold one third of egg whites gently into the boater to loosen, then fold the reaming egg whites until incorporated. Cover and refrigerate for 20 minutes. Place 2 ring molds, each 12 cms across, in a large frying pan and brush with a little sunflower oil. Add 100ml of the pancake mix to each ring and cook over a medium heat until bubbles appear on the surface. Turn over and cook until golden brown on the other side. Transfer to a plate and keep warm. Repeat with the remaining pancake batter.
This recipe is one of 147 recipes from the cookbook, The Pleasures of Eating Well: Nourishing Favourites from the COMO Shambhala Kitchen (Clearview, 2016).
Looking to eat more vegetables for breakfast? This savoury recipe could do the trick (add in the tzatziki sauce and you’ve got zucchinis, potato and cucumber all at brekkie!). This one makes a good “breakfast for dinner” option and we bet would do well as a kids’ lunchbox meal, too.
Savoury Zucchini Pancakes
Recipe serves 4
- 4 small zucchinis or 2 large ones (grate the zucchini, squeeze out all the water)
- 1 large potato (grate, squeeze out all the water)
- 2 eggs (beaten)
- Salt and pepper to taste
- 1 bunch of dill washed and chopped fine (without the stalks)
- 1 tbsp of all purpose gluten free flour, I like bobs mills (if the mixture is moist you might need to add more flour)
2. Heat a large frying pan with a little almond or avocado oil and shallow fry little dollops of the mixture both sides till brown.
3. Then place the fried patties on a baking try (lined with baking paper) and bake on 180(c) for 5-10 min till crispy.
4. Optional: Serve with tzatziki. To make this sauce, mix a 1/2 cup of Greek yogurt, bunch of chopped fresh dill, 1 grated garlic, 1/2 chopped cucumber & juice from 1/2 lemon. Season with salt and pepper.
This recipe originates from French Polynesia, Tahiti. It’s a great way to use up overripe bananas. We have eliminated the sugar in this recipe to make it healthier (the riper the bananas, the sweeter the pancakes will be), and there’s normally a cheeky shot of Rum which we have taken out in case kiddos will be munching on these. These gluten-free pancakes are a fave with our kids.
Recipe serves 4
- 6 large very ripe bananas, mashed well
- 250 grams tapioca flour/starch
- 2 eggs beaten
- 2 Tablespoons coconut oil for frying
1. Mix all the ingredients together (except for the coconut oil).
2. Add some of the oil to a hot non-stick pan and then add a scoop of batter, moving the pan around to spread the batter into a thin round crepe shape.
3. When the batter bubbles and browns, flip over to cook the other side. Serve warm.
Image credit: Photographer Daphne Schieveen
Oats for breakfast just got a little more interesting with this gluten-free oaty recipe! Make your own oat flour by blitzing oats in a food processor. If you have picky eaters they may not love the texture of these pancakes (they don’t really compare to the real thing), but for parents who want a healthy breakfast…read on!
Vegan Oat and Banana Pancakes
Recipe serves 2
- 100 grams oats,
- 1 tsp baking powder
- pinch salt
- ½ tsp ground cinnamon (optional)
- ½ teaspoon ground turmeric (optional)
- 1 ripe banana
- 150ml oat milk
- Coconut oil for cooking
- Grind the oats to a fine flour then mix with the dry ingredients.
- Mash the banana by hand or add to a food processor and blend with the milk.
- Combine the dry and wet ingredients.
- Heat some oil in a non stick pan and then add a scoop of batter (keep the pancakes small so they are easy to flip and hold. together). Cook one side for 2-3 minutes and then flip to cook a further minute.
- Serve with maple syrup or fruit.
Recipe adapted from Ready-Steady-Glow cookbook by Madeleine Shaw
This original French crêpe recipe is by one of the Sassy Mamas on our team. Emilie says “this is The recipe, the one that all your friends will ask for, the one that will bring memories to your kids. I’m warning you, this is pure sin!”
Traditional French Crêpes
Recipe for 15 crêpes
- 250g flour
- 50g sugar
- 5g salt
- 4 egg yolks
- 2 whole eggs
- 500ml full-fat milk
- 100g unsalted butter
- In a bowl put the flour, sugar, salt, egg yolks and eggs. Mix together
- In a saucepan, pour 250ml of milk and add the butter. Heat until the butter is melted.
- With an electric whisk start whisking together the butter and the milk and slowly add the remaining 250ml of milk.
- Once the milk and butter are boiling hot (very important to get the right texture) add to the bowl with all the other ingredients. Mix together.
- Leave to rest in the fridge for at least one hour.
- Use high heat when cooking the pancakes.
- Add the filling of your choice, or enjoy them plain with butter and sugar
(Image credit: Pexels)
Lead image credit: Pexels