These tasty little power pancakes are loaded with vitamins, fibre and provide an excellent balance of nutrient-rich slow-release carbohydrate, protein and fat
Light, fluffy and loaded with vitamins, fibre and an excellent balance of nutrient-rich slow-release carbohydrate, protein and fat, these tasty little power pancakes will supercharge and sustain energy levels.
Perfect for fuelling up before a long training session, they also make a popular and nutritious family breakfast treat.
Nutty and sweet and high in protein and fibre, spelt flour is an ancient variety of wheat. It does contain gluten, but the gluten is easier to digest than modern wheat flour.
Prep time: 5 mins. Cooking time: 5 mins.
Ingredients for 15-20 small pancakes
For the pancakes
» 400ml semi-skimmed milk
» 1 tbsp sunflower oil or melted butter
» tbs caster sugar
» 2 eggs
» 120g porridge oats
» 100g plain flour
» 100g spelt flour
» 1/2 tsp ground ginger
» 2 tsp baking powder
» pinch salt
» 1 tbsp chia seeds (optional)
» 1 large apple, peeled, cored and diced
For the syrup
» 40g butter
» 1-2 tbsp sugar
» 1/2 tsp cinnamon or mixed spice
» 2 large apples, peeled, cored and diced
1. Put the milk, eggs, oil and sugar into a bowl and mix together.
2. Add the porridge, flours, baking powder, ground ginger, salt, chia seeds (if using) and 1 diced apple and mix until you have a thick, smooth batter.
3. Make the syrup – melt the butter, spice and Demerara sugar together in a small saucepan and then add the two remaining diced apples. Sauté gently for a couple of minutes until the apples are soft but still have their shape.
4. Heat a pancake pan or non-stick frying pan and melt a knob of butter in it. Cook 3–4 pancakes at a time over a gentle heat, using a tablespoon of batter for one. Gently cook for a minute or two until bubbles start to appear on top, then flip over and cook on the other side for a minute or two.
5. Serve the pancakes (about 3 per person) with the spiced apple syrup poured over the top.
Nutrition per pancake
Energy (kcal) 119
Protein (g) 3.5
Carbohydrate (g) 19
Of which sugars (g) 5
Fat (g) 3.5
Of which saturates (g) 1
Salt (g) trace
Fibre (g) 2.5
» Kate Percy’s Go Faster Food brings sports nutrition into the everyday for athletes, with delicious and effective recipes. This recipe is from Kate Percy’s latest book, Go Faster Food for Kids, top nutrition advice for young athletes plus 101 irresistible ‘family-friendly’ recipes. For more information on Kate Percy’s Go Faster Food books, please check out her author page on Amazon, or go to www.gofasterfood.com