HEALTHY BLUEBERRY & CARDAMOM PANCAKES
I made some American style blueberry pancakes today. The thick and fully kind but gluten-free. They are dairy-free also if you use coconut oil to cook them in. However, I have cooked mine with butter and served them with whipped double cream and a healthy blueberry compote. I made the compote with maple syrup and thickened it with chia seeds avoiding refined sugar and starches. You will find the recipe below. Healthy pancakes can be a great way to incorporate more fruit or nuts and seeds into your diet topping up your fruit and vegetable consumption. If you avoid refined sugars and refined syrups they can be a nutritious addition to your diet and children will love them.
Blueberries are often talked about as a healthy and antioxidant-rich berry. But do you know what health benefits they provide you with?
Blueberries contain vitamins C&K and mineral manganese. They are a source of a powerful antioxidant called anthocyanins, resveratrol and quercetin. They are high in fibre, low in sugar so they do not upset your blood sugar levels.
Here are just a few of the benefits of eating blueberries on a regular basis:
Blueberries due to their antioxidant properties protect and strengthen the eyes. I eat blueberries when I want to strengthen my eyes.
Blueberries support cardiovascular health. Research shows that regular blueberry consumption improves blood vessel flexibility, decreases blood clotting and inflammation, supports healthy cholesterol levels.
Blueberries support healthy skin. Their rich antioxidant properties and vitamin C content support and protect collagen formation for glowing skin and are regarded to have anti-ageing properties.
Blueberries protect your brain. Studies show blueberries help with memory loss, increase circulation to the brain, and improve brain neuron health.
Eat them on their own, add them to pancakes as I did here, stir them into yoghurt, ferment them into drinks like kombucha and water kefir, add them to porridge or granola or add blueberries to smoothies. You can find blueberries as fresh, frozen, dry and in powder form.
2 medium eggs
1/2 cup coconut milk (light drinking type)
3 whole cardamom pods- skinned and crushed
1/2 cup rice flour
1/2 cup buckwheat flour
2 tablespoon potato flour
11/2 teaspoon Gluten-free baking powder
Pinch of salt
1/2 level teaspoon psyllium husk
A handful of fresh or frozen blueberries
Butter or coconut oil for cooking
1 cup blueberries
A squeeze of fresh lemon juice
2 tablespoon water
A drizzle of honey or maple syrup
1 tsp chia seeds
Put the eggs and milk in a bowl.
Save the blueberries for later and add all the dry ingredients to the bowl and mix to combine. Let sit for 15-20 minutes.
Heat a non-stick pan and add some butter to it. When the butter starts to sizzle add 2-3 tablespoon of the pancake mix to the pan for each pancake. On top of each pancake drop some blueberries. When you see the heat is setting the edges of the pancakes drop another spoonful of batter on each pancake to make the pancakes thicker. Once you see bubbles appearing on edges flip over the pancakes and cook for a minute or so on the other side. Take out when firm to the touch and cook the rest of the mix.
For the blueberry compote put all the ingredients into a small pan and bring to boil. Turn down to a simmer and simmer for about 4-5 minutes or till the blueberries split open and let out their colour.
Serve the blueberries with the blueberry compote and some freshly whipped cream. If you are avoiding dairy you can serve it with some tahini or whipped coconut cream instead.