P A N C A K E D A Y
I'm so excited to share this pancake recipe with you as it's fast become my favourite. The ground flax in them gives quite a nutty taste and the seeds add a wonderful texture. Being full of lots of different seeds makes them really nutritious. Some of the specific health benefits are listed below.
Pumpkin seeds:
High in magnesium, good for bone strength, heart health, energy production and muscle/nerve function
Good source of zinc, which helps build a strong immune system, keeps skin healthy and is in involved in metabolism
Rich in plant-based omega-3's
May improve insulin regulation and be anti-inflammatory
Rich in healthy fats, antioxidants and fibre, which may provide benefits for heart and liver health, particularly when mixed with flax seeds
Rich source of tryptophan, which your body converts into serotonin (the happy hormone), which in turn can be converted into melatonin (the sleep hormone)
Sunflower seeds:
Anti-inflammatory and possibly beneficial to cardiovascular health
Rich in vitamin E, a powerful antioxidant used to protect against disease and skin healing
High in magnesium, good for bone strength, heart health, energy production and muscle/nerve function
Supports thyroid function with selenium
Flax Seeds (ground):
High fibre
Rich in plant-based omega-3
Source of lignans, which help may decrease inflammation and oxidative damage
Helps decrease total cholesterol and LDL's
Phytoestrogen, which can help supports the balance of estrogen and progesterone
Chia seeds:
High in Omega-3 which helps protect the heart
Good source of antioxidants which help protect against free radicals
High in many essential vitamins, for example calcium, magnesium, potassium, phosphorus, zinc and many more
A good source of dietary fibre (40% per ounce/28g). Fibre is essential to help manage insulin levels making it useful to keep blood sugar levels balanced
One of the best sources of plant based protein
Oats:
High in vitamins and minerals, e.g. manganese, phosphorus, magnesium, B vitamins
Source of antioxidants
High in fibre
High in avenanthramides which can help to lower blood pressure
Can help to keep you fuller for longer
Ingredients
3 heaped tbsp greek yoghurt
1 egg
1 tbsp sunflowers seeds
2 tbsp pumpkin seeds
3 tbsp ground flax seed
1 tbsp chia seeds
1/2 tsp bicarbonate of soda
1 tbsp gluten free flour, such as Teff or buckwheat
3 tbsp gluten free oats
Method
Whisk all of the ingredients together to form a thick porridge consistency.
Leave to stand for 10 mins.
Melt some coconut oil in a pan on a medium heat and fry until cooked through the middle.
