It's that day of the year when we all go crazy for pancakes: for breakfast, lunch, and dinner – and yet it seems like there's room for "one more."
The classic combination of lemon and sugar, bananas, chocolate or sweet creams are favorites of many.
But, as delicious as they are, traditional pancakes aren't always the healthiest choice, especially when covered in sugar and syrups.
Nutritionist Ann Garry suggests some simple substitutions, both in ingredients and fillings, to make pancakes more nutritious and filling.
Why aren't classic pancakes filling?
The basic recipe – white flour, eggs and milk – is digested very quickly. This leads to an immediate increase in blood sugar and, after a while, hunger again. Therefore, even after a few pancakes, you often feel like you want more.
Smart substitutions in dough
White flour → replace with almond flour or ground oats.
These have more fiber and protein, which fills you up longer.
Sugar in the dough → remove it altogether. It is not necessary.
Nutritional supplements → chia seeds or flax seeds for more fiber and protein.
The power of “complex” ingredients
Complex foods are digested more slowly and release glucose gradually into the bloodstream. Protein and fiber stay in the stomach longer, activate satiety hormones, and make you feel “fuller for longer.” That’s why pancakes made with almond or oat flour are much more energy-stable than those made with white flour.
Better for the intestines too
The gut “loves” plant diversity. Alternatives like almonds and oats provide a variety of fibers that feed the beneficial microorganisms in the gut. This supports digestion and overall health.
Affordable solutions
Almond flour can be expensive, but oats are very economical: just grind them in a blender and you have oat flour ready.
For those who love the classic lemon-sugar taste, an alternative is xylitol (in moderation), which does not cause strong increases in blood sugar.
The healthiest fillings
Greek yogurt + mashed banana (more protein and creaminess)
Fresh fruits, especially those in season
Homemade apple or pear compote (with skin, no sugar)
Greek yogurt + cocoa and a little nut butter (almond, hazelnut or peanut)
These choices avoid the sugar explosions that come with industrial creams, syrups, and processed chocolates.
Simple recipe: Banana pancakes (2 ingredients)
For 4 people (9–12 small pancakes)
These pancakes are delicate and don't need to be thrown into the air.
Ingredients
4 eggs
1 ripe banana
1 teaspoon olive oil (for the pan)
Preparation
Blend the eggs and banana until smooth.
Heat the pan over medium heat and add the oil.
Pour a tablespoon onto each pancake, leaving space between them.
Cook for 1–2 minutes until lightly browned, carefully flipping with a spatula.
Cook the other side for about 1 minute.
Service
Serve warm with berries, Greek yogurt, or a little nut butter. /GazetaExpress/
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