Old or young, Pancakes are a delicious brekky or brunch option no matter your age. The array of different toppings, make them very versatile and fun to eat! But the question is, are pancakes a healthy meal?
Pancakes can be considered healthy depending on what ingredients are utilised to make the pancakes and what components are paired with the pancakes. Typical pancakes are made with white flour and are low in fibre and are not particularly high in protein. Both fibre and protein help you feel fuller for longer, so a standard pancake won’t be very filling. And of course, a typical accompaniment to pancakes is maple sugar which will only add more sugar.
Why is Fibre and Protein important?
Fibre is incredibly importance for our gut and most Aussies don’t actually get enough fibre. There are so many health conditions (heart disease, cancer, IBS – Irritable Bowel Syndrome, diverticulitis and constipation) that are linked to a low fibre diet. High fibre diets help our digestive system to be healthy, no matter our age, from young children, to the older population. On the other hand, a diet high in protein is not necessarily recommended for children. Rather, for growing bodies, there should be a balance and inclusion from each of the 5 food groups.
Many children and adults do not have any issues eating adequate protein. If you are following a vegetarian or vegan diet, it is recommended to see a Dietitian to ensure you are meeting your nutritional requirements, including protein.
Protein requirements change through the years. As we move into the age group above 50, we begin to lose skeletal muscle, muscle mass. Meeting your daily protein intake is important to maintain strength, muscle mass and maintaining ability to walk. As we move into the age group above 65 years of age, the protein and calcium requirements increase. Dairy is a great option here as it includes both protein and calcium.
The beauty of making pancakes from scratch, you can make pancakes with delicious healthy qualities by adding in more fibre and protein with yummy fruit, cream cheese or peanut butter.
Here’s 6 healthy and flipping delicious pancakes ideas.
Add more fibre to your pancakes!
Switch white flour to wholemeal flour
This is a small change you can do which will increase the fibre content of the pancakes. Fibre is really good for your body because it helps regulate the body’s use of sugar, helping to keep hunger and blood sugar in check.
Include oats in your pancake mix
Another way to make pancakes healthy is to simply add oat to your pancake recipe! Oats are a great source of fibre, containing vitamins, minerals & antioxidants. Small tip, try to go for the natural oats with no added sugar. They are better for you and when paired well with fresh fruit or honey. It’s the perfect balance of sweetness and flavour. Also, your body will thank you for it!
Create fruit pancakes
Pancakes can be made with a variety of fruits, such as strawberries, blueberries, raspberries, blackberries, mixed berries, bananas, peaches or any of your favourite fruits! Stewed fruits works well too. Add a spoon full of Greek yoghurt which provides an excellent source of calcium and protein! It will also balance out the flavours quite nicely.
Why not try
Apple and cinnamon Pancakes
Blueberry Pancakes
Mixed berry Pancakes
Adding fruit to the meal also will add extra fibre to your creation and help you reach the recommended 2 serves of fruit per day.
Banana pancakes
Do you have bananas that are starting to have some brown spots, but still great on the inside. These bananas are naturally sweeter as the sugars are breaking down. You can blitz these bananas with some eggs for your pancake base mixture and cook these as you would cook a regular pancake. YUM!
Add more protein to your pancakes
Cottage cheese Pancakes
Yes this is a thing and they are taste incredible! Cottage cheese is a delicious cheese that brings forth a mild flavour. Not only is it high in protein, it also contains essential nutrients such as vitamin B12, calcium, folate and riboflavin to name a few. It is this soft, white and fresh cheese that is delicious with pancakes. You could add a zest of lime too.
Peanut butter pancakes
Pancakes also pair beautifully with peanut butter and a drizzle of honey! Not only does peanut butter taste great, but peanut butter is fairly rich in protein and contains healthy fats, making it very good your heart. Peanut butter contains a range of vitamins and minerals such as vitamin E, B3, B6, folate, magnesium, copper, manganese. Serve with a drizzle of honey for a natural sweeter.
Happy cooking and happy eating! :)
Need for dietetic help?
Our Dietitians are here for you.
Our large team of Dietitians all around Australia are here to review and develop your Aged Care and Childcare menus. We have also opened our first private practice clinic in Mulgrave where we can provide one-on-one consultation.