In a year of missed milestones and what feels like a never-ending groundhog day, one particular holiday that can be celebrated safely at home without too much of a difference is Pancake Tuesday.
Pancakes sometimes come along with an unhealthy label but this tends to be related the toppings, not the pancakes themselves. This “unhealthy” label can bring on feelings of food anxiety, but there's a balance to be found about between partaking in social events and still reaching your health goals.
Why not make the day a real event, and try a savoury one first before the sweet? By making a savoury option and choosing vegetables + a healthy protein and fat source, you will feel fuller for longer and reduce the added sugar quantity from your pancakes. There is no shortage of creative recipes on the Internet, but a basic unsweetened traditional pancake or crepe recipe works well and then you can choose your own fillings to fold over or roll up.
Some of our favourite toppings:
Hummus with roasted vegetables of choice, rocket and feta cheese
Diced cooked chicken, cherry tomatoes, pesto and mozzarella
Ham, cheese and sauteed leek
Spinach, ricotta/cream cheese and lemon zest
Roasted red peppers, spicy black beans, guacamole, low fat creme fraiche and grated cheese
Sauteed mushrooms with garlic & thyme and wilted spinach
Got leftover vegetable curry or daal? Use the pancake as a wrap, adding a dollop of natural yoghurt and chutney
Opting for fluffy American-style pancakes instead?
Mix some vegetables through your batter (similar to how you would make blueberry pancakes). We like sweetcorn, grated carrot/courgette or roasted butternut squash. Make sure they are as dry as possible first before adding into your batter or excess liquid may change the consistency
If you’re like us then you know a good sauce is key for these! Depending on the rest of your ingredients, guacamole, homemade tomato sauce or caramelised onion chutney are delicious
Top it with a poached egg!
Need a crunchy element on your plate for some texture? Try some mixed seeds or toasted nuts sprinkled on the top
And whilst plenty of people prefer a classic sweet pancake with lemon and sugar, for those who are looking to boost their fruit intake here are some more suggestions:
Add a caramelised banana (fry a sliced banana in 1 tsp coconut oil, ½ tsp cinnamon and 1 tsp maple syrup/honey until golden)
Add diced & peeled apple or pear pieces to your batter with 1 tsp cinnamon
Simmer 1 bag of frozen berries with 1 tsp vanilla and 1 tsp honey for 10-15 minutes until soft to make a compote
However, as Pancake Tuesday is just once a year, you can alternatively just enjoy your favourite pancake recipe without it having much impact on your overall diet. The choice is yours.