We should aim to eat protein with every meal, including breakfast, and this recipe for pancakes contains a great start to the day with 28g of protein. Not only do they contain eggs but also oats for fibre and B vitamins & berries for anti-oxidants. They are a great option for the weekends, or mornings when you have a little time. Adding yoghurt will add to the protein content and while the cooking will reduce some of the probiotic availability, you can use some of the yoghurt as a topping to benefit your gut health.
Benefits of Eggs
In recent years, eggs were mistakenly given a bad reputation for increasing cholesterol. They actually contain GOOD cholesterol (which btw is needed for making hormones) and also help to regulate the balance between good and bad cholesterol in your body. If you can eat them (i.e. no allergy, intolerance or are not vegan) they are a delicious and nutritious addition to your diet AND convenient and affordable!
Health Benefits
Reduce risk of heart disease and improve the function of your cardiovascular system
Free range Eggs contain anti-inflammatory Omega 3, helping to reduce the risk of chronic conditions caused or driven by inflammation
Help prevent metabolic syndrome (Group of conditions which increase your risk of developing disease – raised blood sugar levels, fat around the waist, abnormal cholesterol levels)
Contain naturally occurring carotenoids (aid longer life span and lower mortality from chronic disease, improve eye health)
Aid in weight loss as they help you stay fuller for longer due to high quality protein
Contain Lutein which positively affects your physical activity levels and also supports the skin to fight ageing and skin cancer
Contain Choline which helps maintain liver and brain function
Egg Safety at this link and more benefits of eggs here
Ingredients (makes 3 pancakes)
- Free Range Organic (if possible) Eggs X 2
- Natural Soya or Greek Yoghurt X 1/3 Cup
- Cinnamon X 1/4 teaspoon (optional but can help to balance blood sugar levels)
- Milled flaxseeds X 2 teaspoons
- Honey X 1/2 teaspoon
- Oats (oat bran or whizz oats in a small food processor) X 3 1/2 Tablespoons
- Blueberries x 1/2 Cup
- Cold Pressed Extra Virgin Olive Oil X 1 1/2 teaspoon
Method
- Whisk the eggs in a jug or bowl
- Add the yoghurt, cinnamon, flaxseeds and honey and mix again
- Add the oats and mix well
- Fold in 3/4 of the blueberries
- Warm a pan and add the olive oil
- Using a soup ladle, spoon 1/3 of the mixture onto the pan on medium heat
- When the base has set, flip over to cook the other side gently
- This quantity will make 3 pancakes
- When serving, you could top with the remaining yoghurt and berries, and add some more nuts or seeds
These pancakes are a great start to the day and remember that protein helps us to stay fuller for longer. Protein and fibre (in the oats and berries) together help to slow down the release of glucose into our blood and so regulate our blood sugar levels. The blueberries also contain vitamin C, the flaxseeds protein, fibre and omega 3, and of course the yoghurt contains probiotics. To serve this morning, I added walnuts for protein, fibre and omega 3 and pumpkin seeds for protein, fibre and zinc!
You could also add a tablespoon of cacao (great source of magnesium) to the mixture to add a chocolate taste, which might encourage your kids to try them! Magnesium is great for our bones, teeth, muscles, energy production and brain health. Much better than sugary cereals for sure!