Pancake day, the Slimming World way
If Shrove Tuesday is already circled on your calendar and you’re flipping crazy for pancakes, you might be wondering how these batter-based favourites will fit into your Food Optimising day.
The truth is, it isn’t possible to make a Free pancake because flour (or flour replacements) contains Syns – an average pancake is 4½ Syns and that’s before it’s loaded with tempting toppings like syrup, cream and chocolate.
Many members tell us that pancakes are a danger area for them because it’s hard to stop at just one. If they’re also a trigger food for you – and you really want a loss this week – it might be worth replacing your usual pancake meal with your favourite Free Food dish.
If you’re confident about handling the occasion, and you’ve planned your pancakes (and allocated Syns), we’ve got a crafty crêpe recipe below (just 1½ Syns each) and ideas galore for packing them with Free Food. What’s your favourite topping?
Makes: 8 pancakes Syns per pancake: 1½ Syns
50g plain flour 2 medium eggs 150g fat free fromage frais 150ml skimmed milk Low calorie cooking spray
Sift the flour into a bowl and make a well in the centre. Add the eggs and fat free fromage frais and whisk until smooth. Pour in the milk and whisk again to form a batter. Stand for 30 minutes, then cook one at a time in a non-stick pan lightly sprayed with low calorie cooking spray.
Totally Free toppings A sprinkle of sweetener (1 tbsp is ½ a Syn) and a squeeze of lemon juice.Free toffee yogurt and sliced banana (for a banoffee-style pancake).Plain quark mixed with vanilla essence and sliced strawberries. Raspberries, blackberries and blueberries, topped with Free vanilla yogurt. A layer of Free vanilla yogurt topped with chopped apple and a sprinkle of cinnamon. Colourful exotic fruit like pineapple, passion fruit, mango, papaya and melon. Fat-free plain Greek yogurt piled high with sunshine fruits like apricots, peaches and raspberries – all Speed Foods.Using your Healthy ExtrasCooked rhubarb (500g is a Healthy Extra ‘b’ choice) topped with fat-free plain Greek yogurt and 1 level tsp honey (1 Syn). Put chopped apple pieces in a pan with a splash of water, a dash of lemon juice and a little sweetener to taste. Cover and cook gently for about 10 minutes, or until the apples soften. Stir in ¼ tsp cinnamon and ¼ tsp nutmeg for a spicy finish. 250g cooked eating apples is a Healthy Extra ‘b’ choice.Low Syn options3 level tbsp reduced-fat/light squirty cream = ½ Syn1 level tbsp reduced-sugar jam = 1 Syn1 level tbsp maple syrup = 2 Syns1 level tbsp golden syrup = 2½ Syns1 level tbsp honey = 2½ Syns 1 level tbsp chocolate spread = 4 Syns
Or you can make banana pancakes for 4 syns. 1 small banana blended with 2 eggs. That’s it!!!
Or oat pancakes. 2 eggs, 40g blitzed oats and a heaped tbs of syn free yogurt.
Enjoy and Happy Fopping xx