AIS Sports Nutrition

Jim's blueberry hotcakes

HINT: Replace the blueberries with any other type of berry, or chopped banana, if you like. Or serve with plain yoghurt and a drizzle of maple syrup

200 g PETERS FARM No Fat Natural Yoghurt
2 tablespoons honey
½ teaspoon ground cinnamon
2 cups self-raising flour
1 teaspoon baking powder
2 tablespoons caster sugar
1½ cups CARNATION Light and Creamy Evaporated Milk
2 eggs
2 teaspoons vanilla essence
300 g fresh or frozen blueberries
olive or canola oil spray

Place yoghurt, honey and cinnamon in a small bowl, stir until combined. To make the hotcakes, sift flour and baking powder into a large bowl, stir in sugar and make a well in the centre. In another bowl, whisk together milk, eggs and vanilla and add to dry ingredients. Whisk until just combined - the mixture may be slightly lumpy, but don't over beat or the hotcakes will be tough. Gently stir in blueberries. Spray a nonstick frying pan with oil and place over medium heat. Put ½ cup of batter into the pan, and cook for about 1½ minutes until bubbles appear on the surface. Turn over and cook a further 1 minute or until lightly golden underneath. Serve hotcakes with a dollop of yoghurt mixture.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
1908 (456)
1272 (304)
Carbohydrate (g)
87
58 
Protein (g)
17 
11 
Fat (g)
Calcium

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4-6
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