Why do pancakes seem like such a treat when they are very cheap and easy to make and they can be very nutritious?!
Switching regular flour for wholemeal adds back some much needed fibre and nutrients. Using half oats takes it a step further by giving as a different wholegrain (variety is the key to good nutrition) with even more fibre. Oats are a great source of the prebiotic fibre beta-glucan, a great meal for our good gut bacteria to keep them healthy and thriving. If you want to speed things up and use one type of flour, just swap the oat flour for more wheat flour. This recipe will work just as well!
Served with plain yoghurt, fruit and even a little maple syrup, these beauties are the perfect start to the day. I like to mix the maple syrup into the yoghurt so it’s a sweet treat too.
Pancakes make a fun (and nutritious) family dessert too!
3⁄4 cup oat flour*
3⁄4 cup wholemeal self-raising flour
1 teaspoon baking powder
1¼ cups milk**
2 eggs, separated
Extra virgin olive oil spray
½ cup Greek or natural yoghurt
2 teaspoons 100% maple syrup
½ cup fresh or frozen berries
1. Beat the egg whites in a large, very clean bowl until stiff peaks form.
2. In another large bowl, sift together the flours and baking powder. Tip in the bran separated by the sieve.
3. Make a well in the center and pour in the milk and egg yolks and gently mix until just combined.
4. Gently fold the egg whites into the mix. If making ahead, cover and refrigerate for up to 12 hours**.
5. Heat a non-stick frying pan over medium-high heat and spray with olive oil.
6. Use a measuring cup to pour ¼ cup of the mix for each pancake.
7. The pancake is ready to flip when the top has bubbles forming and the underside is brown, about 1 minute.
8. Cook on the other side until browned, about another minute.
9. Serve 4 pancakes stacked on top of each other with Greek yoghurt, fresh berries and a drizzle of maple syrup.
* Don’t buy oat flour, just blitz a heaped 3/4 cup measure of rolled oats in a food processor or bullet blender. You can use an extra ¾ cup of wholemeal self-raising flour instead of the oat flour if you prefer.
** If you’re dairy free, this recipe will work using any plant milk too. Check out my guide for finding a good one.
This recipe can be made the night before to give you extra time in the morning.
Sarah Moore is a mum, and university qualified Registered Nutritionist. She ha over a decade of experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and offer private consultations and group information sessions in Perth, Western Australia. You can find her on Facebook and Instagram for more healthy tips and tricks.