Stack 'em up: Make every day Pancake Day!

Of all the foods, pancakes may not be the first thing that springs to the nutritiously conscious mind. But they deliver a blend of slow-release carbs and protein, which means active people should consider them more than a one-Tuesday-a-year treat. Especially if garnished with some nutritionally-savvy preparation tweaks below.

Pancakes go way back. In fact the word originates from an ancient Greek flat cake called plakous. Different cultures have different takes; the typical French paper-thin crispy crepes; Russian blinis, Americans thick and fluffy. All around the world athletes have reclaimed the traditional comfort food as an approved option to really "hit the spot" post workout.

So are you flippin' ready? Here is a super-charged lower carb and high protein option on the original...

• Heat a large non-stick fan over a low heat.
• Mix a cup of Oats, half a cup of Protein powder (optional), 1 tablespoon sugar, or sweetener, a pinch of salt, 1/2 teaspoon of baking powder and a pinch bicarbonate of soda in a mixing bowl.
• Whisk an Egg (or 2 egg whites), 3/4 cup of milk (almond or skimmed milk), and splash of vanilla extract.
• Pour the wet ingredients into the dry ingredients and continue to whisk until fully combined.
• Turn the heat up to medium and brush the pain with oil (I use coconut oil). When the oil starts to spread or spider, pour in the batter in small circles. 
• When the pancake bottoms are golden brown and the tops start to bubble (usually 2 - 3 mins) flip the pancakes over...and catch! then cook until golden brown. Repeat, brushing the pan with a little oil each time, until you are out of batter and it's time to get creative with your toppings!

(all of the above are general guidelines and I use a cup just for ease; the recipe is versatile and can be easily modified easily so a great one for having a play with)

Top of the toppings:

Honey is good for those with a sweet tooth and delivers vitamin C and immunity-boosting antioxidants

Lemon Juice contains vitamin B and C plus flavanoid antioxidants and always goes well with a little sugar or sweetener.

Blueberries or any fresh fruit is a good addition but these are a popular superfood (in the picture below I used strawberries and cream protein powder and added fresh blueberries to the mixture).

Peanut Butter is packed full of protein and amino acids needed for muscle repair.

Banana is a popular choice and aids recovery with fast release of energy. 

Cinnamon and nutmeg or other sweet spices are said to reduce inflammation.

For savoury options low fat cheese and spinach provide a good dose of Vitamin K for bone health.

Figs, pears and walnuts pack in the fibre and a few spoons of protein-rich Greek yoghurt top this off.

Jalapeños, guacamole and chilli flakes raise the metabolism and avocado contains good fats that lower the naughty cholesterol.

Live healthy, Love Life x