For a heart-healthy start to the day, whip up these Anzac pancakes that are packed with fibre, good fats and antioxidants.
Sure, Anzac biscuits are what’s normally eaten to commemorate Anzac Day, but why not swap them for a stack of these homemade Anzac pancakes?
What’s even better is the fact that they’re heart-healthy. According to the Heart Foundation dietitian Maria Packard, these pancakes are healthy for three main reasons:
1. Added wholegrains and fibre from rolled oats and wholemeal flour: eating patterns high in fibre from wholegrains have been linked to reduced LDL-cholesterol levels, and reduced heart disease risk.
2. Healthy fats from olive oil and walnut topping instead of butter and coconut: These types of fats have been associated with reductions in bad LDL cholesterol and increases in good HDL cholesterol, reducing the risk of heart disease
3. There’s approximately one fruit per serve (three pancakes), which helps contribute to your daily fruit intake and provides additional fibre and nutrients, while contributing to a heart healthy eating pattern.
Breakfast is sorted.
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Anzac pancakes with fruit topping
Cooking time: 20 minutes
Prep time: 20 minutes
Serves 4 (3 pancakes per serve)
- 300g fresh ricotta
- 2 eggs, separated
- 1 tablespoon golden syrup
- 1 ¼ cups buttermilk
- 1 teaspoon coconut essence
- ¾ cup wholemeal plain flour
- ¾ teaspoon baking powder
- 1/3 cup quick oats
- Olive oil cooking spray
- 2 tablespoons crumbed walnuts
- 375g fresh plums, cut into wedges
- 125g punnet fresh raspberries
- 125g punnet fresh blackberries
- 2 tablespoon golden syrup
1. To make fruit topping, place all ingredients in a bowl. Gently stir to coat fruit in golden syrup. Set aside while making pancakes (standing time allows juices to release from fruit).
2. Set aside 150g ricotta in fridge for serving. Place remaining 150g ricotta in a medium bowl with egg yolks and golden syrup. Whisk to combine, then whisk in buttermilk and essence.
3. Sift flour and baking powder into a large bowl. Return any husks remaining in sieve to the bowl. Add oats. Make well in centre. Add ricotta mixture. Whisk to form a smooth, thick batter.
4. Using a clean wire, whisk or hand-held electric mixer, beat egg whites in a small bowl until soft peaks form. Fold into batter.
5. Heat a large, non-stick frying pan over a medium heat. Lightly grease with cooking oil. Spoon 2 heaped tablespoons of batter into pan to make an 8cm pancake. Repeat to make 2 more pancakes. Cook for 2-3 minutes, or until browned underneath. Turn pancakes and cook for a further 2 minutes, until other side is brown. Remove. Cover with foil to keep warm. Continue with remaining batter, re-greasing pan with a little cooking spray between batches, to make 12 pancakes altogether.
6. To serve, arrange pancakes in stacks of 3. Top with reserved ricotta, fruit topping and walnuts.
- Replace golden syrup with honey or maple syrup, if preferred.
- Coconut essence is available from the baking aisle in supermarkets.
- Replace raspberries, blackberries and plums with any combination of seasonal fresh fruit. Try strawberries, blueberries and figs.
This recipe has been supplied by the Heart Foundation.