ORANGE AND BLUEBERRY PANCAKES

INGREDIENTS:

• 1 1/2 cups Wholemeal self raising flour

• 1 tbs Orange flavoured honey

• 1/2 tsp Vanilla essence

• 60g Vanilla whey protein powder

• 1 tbs Flaxseed meal

• 2 handfuls of Blueberries (fresh or frozen)

• 1 tbs Extra virgin olive oil (EVOO)

• 1/4 tsp Baking powder

• Pinch of Salt

• 1/4 orange

• 1 1/2 cups of soy milk (or milk of choice)

METHOD:

1. Sift the flour, protein and baking powder into a bowl (keep the bran)

2. Add the vanilla, orange, orange flavoured honey, flaxseed meal, EVOO, salt and milk and whisk to combine

3. Add blueberries to the mix and gently mix through

4. Cook in a pan lightly covered in EVOO on medium heat, cook for a few minutes each side

5. Once all cooked serve with your favourite toppings, vanilla yogurt , maple syrup and more blueberries were my choice and went well!
   Enjoy :)

Makes 6 large pancakes

The citrusy flavour from the orange is light and goes well with the blueberry.

NUTRITIONAL INFORMATION:

ENERGY & MACRO NUTRIENT INFORMATION PER PANCAKE: Kj: 938 or 223 cal

PROTEIN: 15g

CARBOHYDRATES: 28.3g

FAT: 4.3g

These pancakes are low in fat, in particular saturated fat with about 0.8g of saturated fat per pancake, they are also rich in Vitamin C and higher in protein.

Keeping the bran in the flour mixture is important, it is part of the wholegrain that contains many micronutrients as well as fibre and antioxidants. Eating wholegrains are extremely important for your health, it can protect you against developing heart disease, type 2 diabetes, colon cancer. The bran wont change the taste or texture of the pancakes and makes them much more filling due to the fibre.

Fibre is important for your digestive health as it feeds the good gut bacteria in your intestine, it also helps you feel fuller for longer. These pancakes are lower in both energy and sugar compared to regular pancakes and also contains some essential fats due to the addition of the extra virgin olive oil.

The main sources of fat in these pancakes are healthy or essential fats, monounsaturated and your polyunsaturated fats which are important for lowering cholesterol, heart and brain health and they also can decrease your risk of diabetes.