Pancake Day has arrived, meaning millions of Brits up and down the country will be tucking into all sorts throughout the day. The different types are endless, and so are the toppings, including sweet or savoury.
Traditionally, many Brits will eat pancakes made out of refined white flour with various sugary treats on top. However, there are several ways to make them more gut-healthy without compromising on taste.
Below, nutritional therapist, Kerry Beeson at Prep Kitchen, has shared three ways you can transform the traditional pancake into a gut-friendly and equally delicious treat. She recommends adding more fibre, trying healthier toppings and going savoury.
1. Add more fibre
Kerry says: “Swap out refined white flour for higher fibre, gut-healthier choices such as whole-wheat flour, oatmeal, or buckwheat flour which is also gluten-free. You can also add chia, psyllium, or ground flax to your batter to increase the fibre content.
“Your gut bacteria love to feed on fibre, and it also helps to regulate blood sugar and keep you fuller for longer. Lower carb options include almond, coconut, or bean flour. Note these high-fibre options tend to be more absorbent so you may need to add more liquid.”
2. Add healthier toppings
Kerry explains: “Lemon and sugar is the most popular topping - lemon juice is fine but swap out your sugar for a little maple syrup which, unlike table sugar, contains nutrients like antioxidants and minerals. Swap cream or ice cream for fresh or frozen yoghurt, which is higher in protein and lower in fat. Nuts and berries or unsweetened apple sauce are a great option to add more fibre and nutrients.”
3. Go savoury
Kerry advises: “Why not ditch sugar altogether and explore savoury pancake options - my favourite pancake is Japanese okonomiyaki, which I adapt and make with gut-friendly fermented miso stock instead of milk and high-fibre buckwheat flour. Typically these pancakes are topped with shredded vegetables like cabbage, which is full of gut-healing l-glutamine, and high-protein foods like eggs, meat, or fish.
"This makes them a healthy meal, and an ideal post-workout carb and protein boost." Finally, Kerry explains: “Pancakes aren’t typically known for being a healthy meal or snack. They’re usually made with refined white flour, fried in oil, and topped with unhealthy toppings such as sugar or cream. The good news is that with a few simple tweaks, both you and your body can enjoy pancake day.”
Kerry is a qualified nutritional therapist, with a BSc in Nutritional Medicine. Her training encompasses naturopathy, nutritional therapy, functional medicine, and kinesiology. She is also a gut health expert and Metabolic Balance Coach.
