Makes 12 pancakes
Because pancakes are time-consuming to make, they’re often enjoyed as a weekend treat. These freeze well, so double the batch for easy leftovers. Pop in the toaster to reheat during the week and boost protein and calcium intake by serving with a dollop of Greek yoghurt and granola.
3/4 cup (180 ml) organic rolled oats
1 1/2 cups (350 ml) buttermilk
1 large free-range egg, lightly beaten
2 Tbsp (40 ml) melted unsalted butter or vegetable oil
1 1/2 Tbsp (30 ml) coconut palm sugar
1 tsp (5 ml) vanilla
3/4 cup (180 ml) organic wholemeal flour
1 1/2 tsp (7 ml) baking powder
1/2 tsp (2 ml) each bicarbonate of soda and salt
1 1/2 Tbsp (30 ml) unsalted butter (for frying)
1 banana, sliced
1/2 cup (125 ml) fat-free Greek yoghurt (optional)
1/4 cup (60 ml) honey (optional)
Soak oats in half the buttermilk for 15 minutes, then stir in egg, butter, sugar, vanilla and remaining buttermilk.
Whisk flour with baking powder, bicarbonate of soda and salt. Stir into oat mixture just until combined.
Heat butter in medium frying pan. Add batter to pan by 1/4 cup (60 ml) measures. Don’t overcrowd pan. Gently press a few banana slices into each pancake.
Cook until bubbles form on top of each pancake and edges are brown, 2 to 4 minutes. Using spatula, flip and continue to cook until bottoms turn golden, 2 to 3 minutes. Repeat with remaining batter.
Serve warm with a spoonful of yoghurt and drizzle of honey.
Make ahead tip: Cool pancakes completely, then wrap individually and freeze. Keep frozen; pop into toaster to reheat.
Each serving contains: 737 kilojoules; 5 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 24 g total carbohydrates (11 g sugars, 2 g fibre); 197 mg sodium
Use 3/4 cup (180 ml) quinoa flour instead of wholemeal flour. Increase baking powder to 2 tsp (10 ml).
source: "Eat Breakfast!", alive Australia #20, Winter 2014
This vibrant soup is a soul-soothing hug in a bowl. Blue and purple fruits and vegetables contain powerful antioxidants called anthocyanins that promote health and proper brain function. Apple swap Try swapping out the apples in this recipe for pears. Just like the apples, the subtle sweetness of pears helps balance out the earthiness of the cabbage.
Deep green fruits and vegetables are high on the list of health-promoting foods. Green foods have been shown to contain high amounts of antioxidants and nutrients that promote good cardiovascular health and can inhibit certain carcinogens. Serve this frittata alongside a leafy green salad for an unbeatable green culinary experience. Versatile leftovers Any leftover frittata makes a wonderful filling for a sandwich along with other thinly sliced vegetables you have on hand and a smear of hummus.
This creamy dip will be your go-to for dunking vegetables or for spooning over roast chicken or root vegetables as a sauce. Compounds found in fennel have been shown to stimulate the production of T-cells in our body, which, in turn, may help improve our immune response to infections. If white is right If you would like to stay on the white theme, try serving this dip with an array of white vegetables such as endive leaves, jicama sticks, daikon rounds, steamed nugget potatoes, and cauliflower florets.
The stars of this delicious curry dish are yellow and orange fruits and vegetables, which are high in a form of carotenoids called xanthophylls. These compounds have more of a yellow pigment as opposed to their orangier cousins, the carotenes. While a powerful antioxidant, xanthophylls are mostly associated with maintaining good eye health. Mix and match This curry is easily adaptable to whichever vegetables you have on hand. Experiment to find your favourite combination.