Apple power pancakes
Oaty Apple Power Pancakes with Spiced Apple Syrup is good for sustained energy and boosting immunity.
With an excellent ratio of carbohydrate to protein, these low G.I. pancakes make a very tasty and sustaining breakfast treat. They are also brimming with vitamins and important minerals to keep the immune system healthy. You can make the apple syrup and the pancake mixture in advance so all you need to do is quickly cook the pancakes on a hot griddle and warm up the syrup as and when you want to eat them.
Nutrition per pancake
Energy (kcal) 159 Protein (g) 4
Carbohydrate (g) 25 Fat (g) 5
Of which sugars (g) 7 Of which saturates (g) 3
Salt (g) 0.6 Fibre (g) 2
Prep time: 10 minutes
Cook time: 5 minutes
Ingredients to serve 4
400ml semi-skimmed milk
1 tbsp sunflower oil or melted butter
2 tbsp caster sugar
120 g porridge oats
200g plain flour
¬¨¬®≈í© tsp ground ginger
2 tsp baking powder
3 large bramley cooking apples, peeled, cored and diced
40 g butter
1-2 tbsp Demerara sugar
1/2 tsp cinnamon
- Put the milk, eggs, oil and sugar into a bowl and mix together.
- Add the porridge oats, flour, baking powder, ground ginger, salt and 1 diced apple and mix until you have a thick, smooth batter.
- Make the syrup – melt the butter, spice and Demerara sugar together in a small saucepan and then add the two remaining diced apples. Saut‚Äö√†√∂© gently for a couple of minutes until the apples are soft but still have their shape.
- Heat a frying pan. Add a knob of butter and then spoon in a few mounds of pancake mixture (about 1 tablespoon of mixture makes a nice little round pancake about the size of a drop scone). Heat gently until you see a few air bubbles forming on the surface and then flip over to cook the other side for a minute or two, until cooked through.
- Serve the pancakes (about 3 per person) with the spiced apple syrup poured over the top and perhaps some more Demerara sugar sprinkled over the top if you are feeling like that extra boost to power you through the day!
Recipe courtesy of Kate Percy’s Go Faster Food. For more delicious, superfood recipes to power your active lifestyle, follow Kate Percy @gofasterfood on twitter or subscribe to www.gofasterfood.com. Signed copies of Kate Percy’s Go Faster Food books are available on her website, or go to amazon.co.uk.