yes 2 healthy eating

High Protein Pancakes

pancakes with berries and syrup on a white plate
a plate of pancakes with bananas and chia seeds
a plate of pancakes with banana slices and a fork
pancakes with blueberries and syrup on a plate
a stack of pancakes with blueberries on a plate
a plate with pancakes and bananas on it

Tools

• Electric blender

• Small Non-stick Frying Pan (20cm)

• Measuring scales

• Measuring spoon (1⁄4 tsp)

• Measuring cup (1⁄3 cup)

• Paper towels/Kitchen Roll

• Stopwatch timer

• Spatula



Portion

Recipe yields 5 pancakes


Ingredients

• Eggs (180g / approximately 3 large eggs or 4 small eggs)

• Oats (70g)

• Low Fat Cottage Cheese (150g)

• Vanilla Extract (1 tsp)

• Honey (10g / 1/2 tbsp)

• Bicarbonate of Soda (1/8 tsp)

• Sunflower Oil / Mild Olive Oil (for frying)

• Blueberries (160g)*

• Maple Syrup (for serving)


Instructions

1. Gather and prepare your ingredients and tools


2. Blend the first six ingredients listed in a blender for approximately 60 seconds


3. Heat 1/2 tsp of oil in the pan on medium-high heat


4. Once hot the oil should move more freely, use a folded paper towel to spread the oil around


5. Pour 1/3 cup of the pancake batter into the middle of the pan, to form a circle shape


6. Start the stopwatch timer, then at 45 to 60 seconds, turn the pancake over using a spatula


7. At 2 minutes, the pancake is ready, take it out of the pan


8. Repeat steps 2 to 4 except use 1/4 tsp of oil each time



Notes

• The recipe makes a basic pancake, for the blueberry version, simply add a few blueberries* to each pancake, just after starting the stopwatch timer in step 5


• The pancakes pictured were served with maple syrup (recommended)


• The pancake batter should be used immediately, however, the cooked pancakes can be stored in the fridge and warmed in the toaster to eat later


• The heat on the hob is likely to require adjusting as you cook. If the pancakes take quicker than 45 seconds to cook on one side the pan is too hot, proceed by lowering the heat. If the pancakes take longer than 60 seconds to cook on one side, proceed by increasing the heat slightly. About 60 seconds cooking time per pancake side is the aim for a perfect pancake


• If you are making a large batch of pancakes to serve immediately, for example, you can heat the oven to 60C and keep them warm there whilst you keep cooking the rest of the pancake batter


• A typical portion would be 1-2 pancakes with two portions (160g) of fruit or vegetables to meet the Yes2HealthyEating Method. If you want to use a banana you may want to limit to one and pair with a 150ml glass of juice.