Whether you prefer the fluffy American version or the thin French crepe, pancakes are one of Western cuisine’s most versatile menu items. They can be eaten for breakfast, lunch or dinner; paired with sweet or savory toppings; and served on their own or with a main course. With a little creativity and some nutrient-dense toppings, pancakes can be part of a healthy diet.
Pancakes can be made healthier by switching to whole grains instead of refined flour and adding in fiber-rich ingredients like oats or flax seed. They can also be boosted with nutrients like calcium, phosphorus and potassium to support bone health and energy metabolism, and by including protein-packed toppings like eggs, lean meats or Greek yogurt.
The most important thing to remember when making pancakes is to use moderation when it comes to toppings. Avoid drenching your pancakes in syrup or butter, and replace them with low-calorie fruits like berries or bananas or nutritious nut butters. You can also add a dollop of low-fat yogurt or a sprinkle of nuts and seeds to help turn your pancakes into a hearty meal.
Carbohydrates are the body’s fuel, and consuming too many can cause spikes in blood sugar levels, making you feel hungrier and more lethargic. Eating a balanced breakfast that includes healthy carbohydrates like whole grain pancakes will help you maintain stable blood sugar levels throughout the day.
Incorporating a variety of different flours into your pancake mix can give them added flavor and texture. Try using buckwheat, which has a mildly nutty flavor and provides 15 g of protein per cup, or almond, coconut, cassava or tiger nut flour to make your pancakes more filling and nutrient-dense. These recipes are great for anyone looking to try a new type of pancake or for those who want to boost the nutritional content of their regular breakfast favorites.
Unlike traditional pancakes, which are typically high in fat, many of these healthy pancake recipes are surprisingly low in calories and sugar. You can even add a scoop of protein powder to your batter to boost the amount of protein in your breakfast. This will keep you fuller for longer and provide your body with energy throughout the day. To make these pancakes even more nutritious, try adding a handful of berries or other fruit for antioxidants to help fight inflammation and promote brain health; a dollop of yogurt to enhance the texture; or a sprinkle of nuts to add protein, vitamins, minerals and omega-3 fatty acids to your meal. You can also prepare a big batch of pancakes ahead of time by pouring them into individual serving-size portions on a baking sheet, then transferring them to airtight containers or bags. They can be frozen for up to a month and easily reheated in the microwave or oven. Pfannkuchen Rezept