Healthy Pancake Day Recipes For Runners

Healthy Pancake Day Recipes For Runners

 

Tuesday is Pancake Day! Can runners have their (pan)cake and eat it too? We think so – check out these smart ingredient swaps and healthy pancake recipes.

Let’s take a look at regular pancake batter. It has just a few simple ingredients – whole eggs, milk, wheat flour, oil and butter – but some of them are less than stellar when it comes to a truly healthy approach to nutrition.

As long as pancake batter has eggs, an emulsifier and some sort of flour (ground up oats create oat flour, and finely-ground nuts make a flour too), it’ll work just fine!

Healthy ingredient swaps for runner’s pancakes

Dry Ingredients – instead of flour, use ground-up porridge oats, ground almonds (or almond meal), or coconut flour. Consider adding whey, pea or brown rice protein powder for extra muscle-repairing protein.

Liquid Ingredients – instead of milk, use egg whites, greek yoghurt or cottage cheese as a healthier (and more protein-packed) option.

For Extra Oomph! – Use banana, cooked sweet potato or pumpkin puree for a healthy source of natural carbohydrates your body will love.

Additional Extras – you could stir in cinnamon (or other spices), baking powder (for a fluffier pancake), berries (add after blending), seeds or nuts.

We love to create runner-friendly recipes which swap out less healthy ingredients for ones packed with nutrition. Here’s how to make pancakes with fewer processed ingredients, more whole foods and more of the protein our hard-working bodies need (we’re hungry already!)

Option one (contains dairy, egg) 

1 whole egg

3 additional egg whites (separate eggs or use liquid egg whites – available in supermarkets)

40g whole porridge oats (not the quick cook or flavoured kind)

75g cottage cheese (light/low fat, or full fat – to suit your dietary preference)

Blend all the ingredients together in a blender/food processor or use a handheld blender. Stir in a small pinch of baking powder.

Heat a non-stick pan and add a small amount of coconut oil or butter (grass-fed is best).

Pour in the batter, either as large crepe style pancakes or smaller, thicker drop pancakes. Once the edges are bubbling, flip them over.

Plate up and top with fruit, berries, chopped nuts, seeds or a smear of low-sugar jam.

Option two (contains protein powder) 

4 egg whites

1 scoop (25g) protein powder (whey, or a vegan option such as flavoured pea or brown rice protein) – we used a fruit flavour, but vanilla or chocolate would work well too

15g oats

A few fresh or frozen blueberries

Blend all the ingredients apart from the berries together in a blender/food processor or use a handheld blender. Stir in a small pinch of baking powder.

Heat a non-stick pan and add a small amount of coconut oil or butter (grass-fed is best).

Pour in the batter as small drop pancakes. Add a few blueberries on top of each one. Once the edges firm up, flip each pancake (the blueberries will now be underneath). Cook for a few more minutes and then plate up and eat them as they are, or with your choice of healthy topping.

Do you celebrate Pancake Day at home? Let us know if you try these healthier recipes, or if you make up your own. It’s really very easy to get creative with healthier versions of classic recipes.

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