Healthy Breakfast Pancakes – Start Your Morning Energised

May 24, 2020 Mona No comments exist

Pancakes for breakfast you say? And healthy too? Why, yes please! A couple of years back I posted a Banana Pancakes recipe and everything from then up until now was trial and error. Now I can finally say I perfected the recipe for tasty, nutritional, healthy breakfast pancakes. These pancakes are great for slow Sunday mornings when you spend quality time with your family because everyone will love them, especially kids. I have them with my daughter (and partner when he’s home) once a week minimum!

Moreover, whenever you’re craving something sweet this is the thing to make! Packed with protein, fiber and vitamins they’ll leave you feeling full and energised, having your cravings satisfied with completely zero guilt. Let’s have a quick look at the main ingredients before we get cooking:

OATS

oats benefits

First and foremost, the main ingredient – oats – are incredibly nutritious, gluten-free whole grain. They are a great source of vitamins such as thiamin, pantothenic acid and niacin (in small amounts). Aside from vitamins, oats are packed with minerals (manganese, phosphorus, magnesium, copper, iron and zinc) and antioxidants. Oats have a high fiber content meaning they keep you feeling full for longer period of time. Furthermore, oats can help lower blood sugar and cholesterol levels.

ALMONDS

Almonds are one of the most popular nuts and for a good reason. They are packed with healthy fats, minerals, vitamins and antioxidants. All of these nutrients are highly beneficial for our bodies. Vitamin E is great for keeping our brain and heart healthy. Meanwhile, healthy fats can help reduce the risk of heart disease and reduce inflammation. Their low carbohydrate count makes them perfect for adding on the menu if you’re trying to lose weight. Considering almonds are high in protein, they’re also great to have as a pre or post workout snack.

CACAO POWDER

cacao powder benefits

Cocoa or cacao? Same letters, same tree but a whole lot of difference in nutrition. Both cocoa and cacao powder come from the same cacao bean. The difference is that cocoa powder is acquired by roasting the beans at much higher temperature. Heat destroys many compounds so cocoa powder is less nutritious than cacao powder.

Daily recommendation of cacao powder is two teaspoons and here are it’s benefits. Cacao is super high in antioxidants (40 times more than blueberries), vitamins, minerals and amino acids. Full of iron, magnesium and calcium no wonder why it’s called super-food. Cacao powder helps aid weight loss, regulates blood sugar levels, keeps your heart and brain healthy and acts as a mood enhancer/anti-depressant.

BANANAS

banana benefits

Bananas are the queens of fruit. They’re convenient to eat, perfect portion size, sweet and have many health benefits. Due to potassium, fiber and vitamin B6 bananas can help reduce blood pressure and improve heart health. Said fiber in bananas promotes digestive health. Bananas are also great as a pre or post workout snack as they help maintain energy levels.

EGGS

eggs

Eggs are incredibly nutritious food, packed with vitamins, minerals, protein and healthy fats. Pastured eggs are far better choice than conventional eggs. They’re higher in Omega-3’s, vitamin E, vitamin D and beta carotene. It’s true that eggs are high in cholesterol, however, consuming eggs doesn’t adversely affect cholesterol in the blood for the majority of people. In fact, eating eggs can help raise HDL (“good”) cholesterol and therefore help lower the risk of certain diseases. Furthermore, eggs contain antioxidants that benefit your eye health.

CINNAMON POWDER

cinnamon powder in breakfast pancakes

Cinnamon is optional ingredient for today’s healthy breakfast pancakes. However, I want to quickly write about its’ benefits because I think most people will include it in the recipe. If you’ve never done the cinnamon challenge (hello to my stupid self from 8 years ago) then you probably love cinnamon. On the other hand, if you did do the challenge, chances are you’re extra careful with this ingredient.

Cinnamon contains large amounts of antioxidants which are known to protect your body from oxidative damage caused by free radicals. In addition, cinnamon helps decrease the amount of glucose that enters your bloodstream after a meal. It does this by slowing down the breakdown of carbohydrates in the digestive tract. Therefore, cinnamon can help lower blood sugar levels and reduce the risk of heart disease by reducing levels of LDL “bad” cholesterol.

There is one catch when it comes to cinnamon though. Not many people know this but there are two types of cinnamon. Cassia cinnamon (“the cheap one”) and Ceylon cinnamon (“the true/good one”). I recommend you read more about the topic and you can do it by clicking here.

Other ingredients you’ll need for these healthy breakfast pancakes are just for flavour and fluffiness purposes and they are:

  • salt
  • vanilla extract
  • baking powder
  • milk

HEALTHY BREAKFAST PANCAKES – RECIPE


healthy breakfast pancakes

INGREDIENTS (two servings):

  • 70 grams oats
  • handful almonds
  • 1 teaspoon cacao powder
  • 1/2 teaspoon cinnamon powder
  • 2 bananas
  • 2 eggs
  • pinch of salt
  • 1/2 teaspoon vanilla extract
  • 3/4 teaspoon baking powder
  • splash of milk of choice
  • handful frozen berries (optional)
  • peanut butter (optional)

DIRECTIONS:

Place oats and almonds in a blender and blend until they become flour-like. Add the rest of the ingredients and blend until everything mixes together. To this mixture you can add anything else you might like, e.g. blueberries, desiccated coconut, dark chocolate chips, chopped walnuts, etc. For these pancakes specifically I added mixed frozen berries and pieces of dark chocolate. Once you add whatever it is you chose, leave the mixture to set for 5 minutes. This allows it to thicken and cook easier.

Place the pan on heat and lightly grease it. Add small amounts of pancake batter and cook until bubbles start to appear. (I can fit 3 pancakes at once in my standard pancake pan so let that be some sort of guideline). Once you see the bubbles, flip the pancakes and cook for about 40 seconds more. Serve the pancakes one on top of the other, garnish with some desiccated coconut, fresh fruit and a drizzle with a syrup of your choice.

BONUS TIP: Spread peanut butter on every second pancake for added protein and extra creaminess/yumminess! Enjoy and bon appetit!

Ugh so yummy!

Let me know in the comments how these pancakes turned out for you and what yummy ingredients you added to the mixture!

Chat soon,

M, xo

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