The healthy pancakes They are an excellent option to start the day with energy without neglecting your diet. Traditionally prepared with flour, egg, butter, milk and sugar, these delicious pancakes can become an alternative nutritious and low in calories by substituting certain ingredients.
Why choose healthy pancakes?
Frequent consumption of traditional pancakes can affect health due to the high content of refined flours, saturated fats and sugarsHowever, with some modifications to the recipe, it is possible to enjoy a balanced and delicious option, ideal for both children and adults.
Healthy pancakes can improve digestion, maintain stable blood glucose levels and provide quality energy thanks to ingredients such as Whole grain flours, natural sweeteners and high quality proteins.
Key Ingredients for Healthier Pancakes
To do diet pancakes, it is important to choose ingredients that provide nutritional value without reducing flavor or texture:
- Healthy flours: replace white flour with oat flour, whole spelt flour or rice flour.
- Natural sweeteners: use honey, coconut sugar, stevia or erythritol instead of refined sugar.
- Vegetable milk: opt for almond, oat or soy milk instead of whole cow's milk.
- Healthy fats: replace butter with coconut oil or mashed avocado.
- Additional Protein: Add whole egg, egg white or protein powder to improve the nutritional profile.
- Fiber and antioxidants: incorporate chia seeds, flax seeds or nuts.
- Fresh fruits: Include banana, strawberries, apple or blueberries to enhance the flavor without the need for additional sugar.
Healthy Pancake Recipes
1. Oatmeal and banana pancakes
A quick and easy option, without the need for processed flours.
- Ingredients:
- 1 ripe banana
- 2 eggs
- 120 g of oatmeal
- 120 ml oat milk
- 1 teaspoon baking powder
- Preparation:
- We mash the banana with a fork and mix it with the eggs.
- We add the oat flour and milk until obtaining a homogeneous dough.
- Pour portions into a hot non-stick frying pan and cook until golden brown on both sides.
2. Protein chia pancakes
Ideal for athletes or for those looking for a breakfast with more protein.
- Ingredients:
- 150 g whole spelled flour
- 1 teaspoon of baking soda
- 1 tablespoon of chia seeds
- 1 egg
- 300 ml almond milk
- Preparation:
- Mix the dry ingredients in a bowl.
- Add the egg and milk slowly until you get a homogeneous dough.
- Cook in a hot pan with a little coconut oil.
Healthy Side Dish Options
To enhance the flavor and benefits of pancakes, we can accompany them with:
- Fresh fruits and red berries (blueberries, strawberries, kiwi, banana).
- Greek Yogurt without Sugar for greater creaminess and protein content.
- Natural honey or agave syrup In small quantities.
- Nuts like almonds and walnuts.
- Natural peanut butter no added sugars
Nutritional comparison: traditional vs. healthy pancakes
Making healthy pancakes not only helps to control weight, but also significantly reduces calories and saturated fats:
- Traditional pancakes: 461 calories, 23 g fat, 52 g carbohydrates, 149 mg cholesterol.
- Healthy Pancakes: 103 calories, 5 g fat, 11 g carbohydrates, 24 mg cholesterol.
The difference between the two options is considerable and makes the healthy version more favorable for our well-being.
Healthy pancakes are a great alternative for a balanced and delicious breakfastWith small changes in the ingredients, it is possible to enjoy this recipe without neglecting your diet. By incorporating Whole grain flours, fruits, seeds and proteins, we obtain a nutritious dish ideal for the whole family.
If you are looking for more healthy options for breakfast, feel free to experiment with these recipes and enjoy their benefits.