How to make pancakes that fuel our superstars
This year, Pancake Day 2022 falls on Tuesday 1st March and, whether you like them savoury or sweet, a good pancake is hard to beat. We asked some of our staff to share their own spin on their pancake. Whichever way you flip it there’s something for everyone.
Pre ride PB&J Pancakes
Athletes recognise that every carb counts towards your pre-ride game, this recipe is packed with fibre and complex carbohydrates that will keep you full all morning long.
INGREDIENTS:
- 1 cup old fashioned oats
- 1 teaspoon baking powder
- pinch ground cinnamon
- 2 bananas
- 1/2 cup non-dairy milk
- 1 cup of fresh or frozen berries
- 1 1/2 tablespoons of nut butter
- Cooking spray
INSTRUCTIONS:
- In a blender, grind oats, baking powder, and cinnamon until a flour forms.
- Add in remaining ingredients (except for cooking spray) and blend until smooth.
- Place a nonstick pan over medium heat and coat with cooking spray. Once pan is hot, pour in about ¼ cup of batter.
- Cook pancakes one at a time for a few minutes on each side.
Sweet Potato Savoury Pancakes
Sweet potatoes are one of the best sources of carbohydrates for endurance athletes. They are high in carbohydrates but have a relatively low glycemic index (GI), which translates to a slower burn. Perfect for a day shredding the trail.
INGREDIENTS:
1 cup flour
1/2 tsp salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 1/2 tsp baking powder
1 egg
1 T melted butter
Grapeseed oil for cooking
1/2 cup chopped pecans
1 cup mashed sweet potatoes
1 cup milk
Berries to garnish
INSTRUCTIONS:
Mix dry ingredients and set aside. After Cut sweet potato into medallions and boil until soft (10-15 minutes). Mash with a fork on a plate. In another large bowl, stir the egg until smooth. Add melted butter and sweet potatoes. Add milk. Note that the milk can be dairy, almond, soy, hemp, or whatever other variety you desire. Add in dry ingredients and pecans. Mix until smooth in a batter.
Heat grapeseed oil in a pan and pour 1/4 cup batter into the oil to cook. Garnish the finished pancakes with berries of choice and maple syrup.
Fruity Recovery Pancakes
This one is great for Gravel Cyclists. After Countless miles and terrains, it’s hard going on those muscles, so these recovery cakes are just the ticket. Loaded with good, muscle-feeding carbohydrates you’ll be back to your best in no time.
INGREDIENTS:
¼ cup rolled oats
1.5 scoops (25g) of your favourite recovery powder
½ cup egg whites
¼ cup low fat cottage cheese
1/4 cup low-fat milk
1 tsp baking powder
INSTRUCTIONS:
- First blend together all ingredients until a batter is formed
- Heat a small non-stick frying pan on medium/low heat
- Then spoon 2-3 tbsp of mixture into the pan and cook until bubbles appear on the surface. Flip.
- Lastly repeat until all the batter is used.
Tried some of our yummy treats?
Let us know what you thought below! 💬
