To make healthier choices, consider replacing the conventional flour and milk ingredients commonly used in recipes with a healthier alternative!
Pancake day / Shrove Tuesday is approaching... hooray!!!
As Pancake Day is coming up, I wanted to share some tips on how to enjoy this day in a healthier way, without overindulging in Nutella or excessive sugar. It's important to remember that occasional treats are a part of a balanced lifestyle. If you decide to treat yourself, you might want to opt for healthier alternatives and be mindful of your choices and portions.
Commonly found in pancake recipes are flour, eggs, milk, and a bit of oil or butter for cooking. Below are some substitutes you can incorporate to enhance the healthiness of the recipes.
Here are some flour alternatives:
1. Transitioning from using all-purpose flour to whole wheat flour. Whole wheat flour boasts a significantly higher fiber content (approximately three times more than all-purpose flour) and is richer in essential nutrients like phosphorus, folate, selenium, and manganese compared to all-purpose flour. Whole wheat flour incorporates 100% of the wheat grain, encompassing the bran, germ, and endosperm, unlike processed refined grains that solely contain the endosperm. For a clearer differentiation between refined grains and whole grains, please refer to the illustration below. I suggest not completely replacing all-purpose flour with whole wheat flour as it may result in denser pancakes with a slightly bitter taste. Instead, I recommend using a 50-50 mixture of whole wheat and all-purpose flour. Keep in mind that whole wheat flour tends to absorb more liquid than all-purpose flour, so you may need to add extra milk to the pancake batter. If you opt to switch entirely to all-purpose flour, you can do so using a 1:1 ratio.
2. Substituting rolled oats for flour to create oat flour. Simply blend the oats in a food processor or blender until they resemble a powder or fine flour. To determine the amount of oat flour needed when replacing regular flour in a recipe, multiply the original flour quantity by 1.42. For example, if a recipe calls for 100g of plain flour, you will need 142g of oat flour as a substitute.
3. Substituting almond flour for regular flour. This is an excellent option for those seeking a recipe lower in carbohydrates and that is also gluten-free! Swapping 1/4 cup of almond flour provides approximately 6 grams of carbohydrates and about 3 grams of fiber, whereas the same amount of regular flour contains around 24 grams of carbohydrates and less than 1 gram of fiber. Although almond flour tends to be pricier than regular flour, you can easily create your own almond flour by blending blanched almonds (almonds with the skins removed) in a food processor or blender until finely ground and resembling flour. For optimal results, it's recommended to blend around 1 cup of blanched almonds at a time to prevent a grainier texture. Additionally, you can make a batch of almond flour, freeze any leftovers, and store them for up to a year! Typically, when a recipe contains eggs, you can substitute almond flour for regular flour at a 1:1 ratio.
4. Substituting plain flour with buckwheat flour. This serves as another gluten-free option. Buckwheat flour can be seamlessly interchanged with plain flour in a recipe at a 1:1 ratio. The use of buckwheat flour results in darker pancakes and a lack of rising, making it an ideal choice for pancakes, biscuits, or pastry. Opting for buckwheat flour in pancake recipes is considered a healthier choice due to its higher nutrient content, offering more benefits compared to plain flour. Another suggestion is to blend 50% buckwheat flour with 50% whole wheat flour as a substitute, which may contribute to achieving light and fluffy pancakes.
Consider these substitutes for milk:
When it comes to selecting a different type of milk for your pancake recipe, the process is straightforward as it involves a simple 1:1 ratio swap. With several alternatives available, I have compiled a table below that outlines key nutrients and details to assist you in making an informed choice. For instance, if your goal is to reduce the calorie content of your pancakes, opting for almond milk could be a preferable alternative.
Below is a pancake batter recipe that I enjoy using:
Required ingredients for the pancake batter:
200ml oat milk
1 large egg
1 ripe banana (mashed)
220g rolled oats (blended to a powder)
1 teaspoon baking powder
1 teaspoon vanilla extract
1 teaspoon cinnamon
pinch of salt
oil for frying
Combine all the ingredients in a blender to create your pancake batter! I enjoy serving mine with Greek yogurt, berries, flaked almonds, a sprinkle of flaxseeds, and a drizzle of maple syrup.
Take home message:
The occasional indulgence is part of living a balanced lifestyle.
If you choose to indulge on Pancake Day, be sure to enjoy your pancakes mindfully and without the guilt.
Even if we have particular health goals, we can still join in on the Pancake Day celebrations by making small changes to the recipes.
Enjoy your Pancake Day!
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