A big thanks to Helena, our PhunkyFoods local school support worker in Halifax, for this delicious, simple and super-healthy pancake recipe!
Serve with fruit of your choice, Greek yogurt and a drizzle of honey if necessary!
Follow a recipe; follow food safety & hygiene rules; tidy away; crack an egg; use a jug to measure liquids; use balance/digital scales; use the hob (with adult supervision).
Measuring jug, hand blender, frying pan, ladle/spoon, spatula.
Ingredients (serves 2; makes 4 pancakes):
- Knob of unsalted butter
- 50g porridge oats
- 50ml semi skimmed milk
- 1 egg
- 1 large banana
- Blend all ingredients together in a measuring jug and leave to stand for 10 minutes.
- Heat a small knob of butter in a frying pan over a medium heat.
- Use a small ladle to transfer a quarter of the batter to the pan.
- When bubbles begin to appear, give the pancake a flip over and cook for a further minute.
- Repeat with the remaining batter until it’s all used up.
- Serve on a plate with piles of fruit and a dollop of Greek yogurt.
So thinking about Banoaty Pancakes ...
Bananas are a nutritious and filling fruit, providing an excellent source of potassium (good for blood pressure regulation) and vitamin B6, as well as being a source of fibre.
Oats provide starchy carbohydrate, which gives us slow-release energy, and are a good source of fibre, vitamins and minerals.
Milk is a great source of calcium and protein. Semi-skimmed and skimmed milks contain all the important nutritional benefits of milk, but are lower in fat.
per 129g serving (2 pancakes)
% of an adult's reference intake
Typical values per 100g: Energy 746kJ / 178kcal
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.