pancake day the healthy way

Celebrate Pancake Day the healthy way

A recipe from Patrick Holford and Fiona McDonald Joyce

 

Everyone loves pancakes but we all know that eating them isn't great for our waistlines! Luckily, Patrick Holford and Fiona McDonald Joyce have taken the guilt out of your Shrove Tuesday celebrations with this delicious, low-GL alternative to traditional pancakes.

Their recipe for blueberry pancakes uses ground oats instead of refined wheat flour. This makes the pancakes easier to digest, as oats do not contain gliadin, the type of gluten that’s found in wheat and that’s particularly hard to digest. The blueberries are, of course, a healthier and naturally sweet alternative to adding sugar or maple syrup.

Blueberry Pancakes

Serves 6–8 (around 25 small pancakes)

For the blueberry compote
300g (10½oz) blueberries
1 tbsp xylitol (or caster sugar)

For the pancakes
175g (6oz) whole oat flakes, finely blended to form a flour (using a food processor)
75g (3oz) xylitol (or caster sugar)
1 large free-range or organic egg, lightly beaten
250ml (just over 8 fl oz) milk or unsweetened non-dairy milk such as rice or soya milk
A little coconut oil or mild or medium (not extra virgin) olive oil for frying

  • 1. Place the blueberries in a saucepan with a splash of water and leave to simmer gently for around 5–10 minutes until they soften. Sweeten them to taste with the tablespoon of xylitol and set them to one side while you make the pancakes.
  • 2. Mix the oat flour and the 75g of xylitol in a bowl.
  • 3. Whisk the milk into the egg to form a batter the consistency of whipping cream, then stir into the dried ingredients. If the mixture is not particularly smooth it may be that your blender isn’t powerful enough to grind the oats to a fine flour. If this is the case, blend the mixture using a hand-held blender to make it as smooth as possible.
  • 4. Heat a couple of teaspoons of oil in the base of a large frying pan and place tablespoons of the pancake mixture in the pan (without touching each other). Fry for a minute or so on each side, or until firm and golden brown. Do this in batches so as not to crowd the pan. Place the cooked pancakes on a plate and cover with a clean towel to keep them warm while you finish the batch.
  • 5. Serve the pancakes covered with the blueberry compote. If you wish, top with a little yoghurt.


Cook’s notes: Wheat-free, dairy-free if you use soya milk * Vegetarian * The blueberry compote can be made in advance and kept in the fridge or freezer

This recipe is taken from Food GLorious Food by Patrick Holford and Fiona McDonald Joyce – an invaluable cookbook for everyone who loves fresh, exciting a delicious food, but also wants to stick to a healthy diet. It is available to buy now from Piatkus, priced at £15.99.

Thumbnail photograph © Ian Greig Garlick

Piatkus

The 10 Secrets Of 100% Health Cookbook

By Patrick Holford, Fiona McDonald Joyce

This enticing cookbook offers the best of both worlds - delicious recipes that are healthy too. Based on the principles of Patrick's popular book The 10 Secrets of 100% Healthy People, this practical cookbook allows the reader to put the principles of 100% health into practice. As well as over 80 recipes, the book features guidance on each of the 10 secrets of 100% healthy people: these are the secrets based on the feedback from the highest scorers in Britain's biggest-ever health and diet survey and the in-depth knowledge of one of the UK's leading nutrition experts.
With recipes for everything from breakfasts and snacks, main meals, vegetarian dishes, salads - and yes, even puddings - this unique cookbook will help you to have a healthier diet; one that doesn't compromise on taste. And if you think that nourishing food is complicated you'll find these simple yet imaginative recipes a revelation. With full-colour photographs of many of the dishes and easy-to-follow instructions, cooks of all abilities will find these these recipes a breeze to prepare.

Delicious recipes featuring the foods you should be eating if you want to be 100% healthy
Easy-to-follow guidance on incorporating the 10 secrets into your diet and lifestyle

Patrick Holford is one of the UK's leading nutrition experts and Fiona McDonald Joyce is a nutritionist and cookery consultant.

Delicious recipes - and simple, effective advice - that will make transforming your health easy and truly enjoyable


Patrick Holford's groundbreaking book The 10 Secrets of 100% Healthy People revealed the diet and lifestyle secrets of the super-healthy. The 10 Secrets of Healthy Ageing outlined the key diet changes to add years to your life and life to your years. Now, Patrick and nutritionist and cookery writer Fiona McDonald Joyce show you how to put these life-transforming principles into practice with mouthwatering recipes that are easy to make and tick all the right health boxes. These recipes are:

low GL (glycemic load) - for more energy and better weight control
packed with anti-inflammatory, anti-ageing antioxidants
high in essential omega-3 fats - for healthier skin, heart and joints
high in B vitamins - for better mood and a sharp memory

Each recipe has an 'at-a-glance' guide to its GL and essential nutrient content to help you to create delicious, balanced menus. A sample weekly menu plan and the 10 food rules for 100 per cent health give further guidance, enabling you to optimise your diet with confidence.

Featuring everything from simple breakfasts and delicious soups, scrummy salads and vegetarian meals, to imaginative fish and meat dishes, and even some healthy sweet treats, you'll find plenty of exciting dishes to choose from.

Practical, inspiring and based on the latest findings on what we really need to eat to be healthy, The 10 Secrets of 100% Health Cookbook is invaluable for anyone wishing to live a healthy life to the full - and enjoy great food.

Features healthy and delicious recipes based on the principles of Patrick's bestselling 10 Secrets of 100% Healthy People
Full colour photographs of finished dishes combined with practical guidance on improving your health

Everyone wants to eat a healthier diet but we all want our food to taste fantastic, too. This book proves it is possible to achieve both, without spending endless hours in the kitchen. With a range of over 80 delicious recipes, based on the principles of Patrick's popular book The 10 Secrets of 100% Health, plus the secrets to becoming super healthy, this inspirational book will help transform your health. It includes full-colour photographs, easy-to-follow instructions and simple, imaginative recipes, making it suitable for cooks of all abilities.
Piatkus

The Optimum Nutrition Cookbook

By Patrick Holford, Judy Ridgway

Contrary to popular belief, healthy food does not need to be boring. In this invaluable cookbook, Patrick Holford, bestselling author of The Optimum Nutrition Bible, has teamed up with top cookery writer Judy Ridgway to create sumptuous and imaginative recipes using the ultimate in healthy superfoods. In THE OPTIMUM NUTRITION COOKBOOK, what tastes good does you good! Beautifully designed with over 35 pages of outstanding colour photographs, THE OPTIMUM NUTRITION COOKBOOK contains over 200 recipes and menu ideas. From exotic feasts to fantastic fast food, and from hearty winter warmers to delicious desserts, these dishes are designed to appeal to everyone. The recipes are specially coded so you can easily eat the perfect balance of proteins, carbohydrates, essential fats, vitamins and minerals each day.
You will also find general guidance on eating a healthy diet, including how to balance your diet, which fats are vital to good health, how to boost your immune system and eating for a healthy heart.

An enticing collection of recipes that are healthy - and fantastically tastyPatrick Holford is one of the world's leading authorities on new approaches to health and nutrition. He is the founder of The Institute for Optimum Nutrition (ION), a charitable and independent educational trust for the furtherance of education and research in nutrition.Patrick Holford is one of the UK's leading nutritionists and he has a high media profileGreat recipes combined with full-colour photography and a well-known health author make this a must-have book for those interested in good health and great foodThe recipes are both delicious and practical, and are suitable for the fussiest of palateswww.patrickholford.com
Piatkus

The Low-GL Diet Cookbook

By Patrick Holford, Fiona McDonald Joyce
The Low-GL Diet Cookbook is perfect for everyone who wants to lose weight quickly yet still enjoy great-tasting food. It features a range of recipes that do not raise your blood sugar quickly and hence have a low glycemic load, or GL. Based on the latest research, top nutritionist Patrick Holford explains that by having no more than 40 GLs a day and eating protein with carbohydrate, you can not only lose weight quickly and permanently but also improve your health and feel truly energised. The book is packed with delicious tried-and-tested recipes that are both easy to follow and simple to prepare. The GL of each recipe is clearly calculated for you, so it's easy to stick to your daily limit, and with menu plans and recipes for both weight-loss and maintenance, The Low-GL Diet Cookbook will enable you to beat cravings and lose weight permanently....full of easy-to-follow, tasty dishes that should help you lose fat safely and permanentlyPacked with delicious low-GL recipes, this enticing cookbook will help you lose weight quickly, safely - and permanentlyPatrick Holford is founder of the Institute for Optimum Nutrition in London and a leading nutrition expert. Fiona McDonald Joyce trained at the Institute for Optimum Nutrition and Leith's School of Food and Wine, and specialises in developing healthy recipes that taste delicious.Patrick Holford is an immensely popular health author, who always commands extensive media attention for all his booksHuge interest in healthy, highly effective diets such as low-GLFollows on from The Low-GL Diet Bible, Patrick Holford's revolutionary fat-burning approach to weightloss with an emphasis on improving your health, energy and wellbeingwww.patrickholford.comImaginative and easy-to-prepare recipes that will help you lose weight quickly and permanently