Low GI & Omega 3 Rich Recipes

The perfect way to start a weekend – I adapted our favourite banana pancakes recipe, this time sweetening the mixture with the grated apple. No added sugar, but it really doesn’t need it – round it off with piles of fresh fruit and some fat free, sugar free natural yoghurt. After that, all you need is coffee, sunshine, the smell of freshly mown lawn, and a large table on which to spread out the weekend paper.

Stoneground wholegrain flour includes the whole grain (even wholemeal flour has part of the grain removed). It is thus higher in fibre, which offsets the carbohydrate absorption a little. The almond meal, egg and olive oil contribute to the “good fats (Omega-3)” intake, and fresh fruit is one of the tastiest and best source of vitamins and fibre around.

For those counting portions of carbohydrates, 1/2 a cup of stoneground flour contains 39 g of net carbs, and 6g of fibre, and 1/2 cup of almond meal contains 12g of carbs, the apple contains about 19.1g, the blueberries about 10g, the skim milk 12g, and the yoghurt 12g.

That totals to 23 grams of carbohydrates per pancake (Each pancake contains just about the same amount of carbohydrates as two slices of white bread). If I was counting carbs – I know what I would prefer…

Serves: 4 (makes 8 pancakes)

Preparation time: 15 minutes

Cooking time: 15-20 mins

Ingredients

• 1 cup plain stoneground flour
• 1/2 cup wholemeal stoneground flour
• 1/2 cup almond meal
• 2 teaspoons baking powder
• 2 eggs
• 1.5 cups skim milk
• 1/2 cup fat free, sugar free natural yoghurt
• 1 grated apple
• 1 tablespoon olive oil
• 1/2 cup blueberries (snap frozen blueberries are just as delicious)
• 2-3 scoops additional yoghurt
• Fresh fruit: pictured: apple, pear, banana, kiwi fruit, berries, mango, blood orange – but use whatever is fresh, available and in season – thus cheaper.

Method:

• Chop the fruit in small pieces and mix together in a bowl
• Mix the flours, almond meal and baking powder together
• Form a well in the centre of the flour and add the eggs and yoghurt
• Mix together, and once the eggs are combined, gradually add the milk a little at a time
• When combined, add grated apple and blueberries, and stir in olive oil
• Heat a griddle or heavy based fry pan to a medium heat
• Ladle a scoop of mixture on the pan and spread around
• When bubbles begin to form, use an egg flip to turn the pancake
• Takes approximately 1-2 minutes on each side to cook
• If the first pancake burns, turn the heat down a little, if the first pancake cooks too slowly, you can bring the heat up a little. Usually I don’t get the first one quite right.
• Serve two pancakes with lots of fresh fruit and a scoop of yoghurt
• In the bottom of the bowl of fruit, some juice will have collected, pour over the yoghurt for a little additional sweetness
• When cool wrap left over pancakes in plastic and refrigerated they will keep for 24 hrs