AIS Sports Nutrition

Buttermilk pancakes with maple fruit salad

HINT: If you want everyone to eat at once, keep the cooked pancakes warm by stacking them on a plate in an oven on very low heat while you continue cooking

2 bananas sliced
1 tablespoon lemon juice
250 g strawberries, halved
2 kiwi fruit, peeled, halved and sliced
185 ml (¾ cup) maple syrup
4 tablespoons low-fat yoghurt, to serve (optional)

PANCAKES
1½ cups self-raising flour
1 tablespoon caster (superfine) sugar
410 ml (1 2/3 cup) buttermilk
1 egg, lightly beaten
1 teaspoon vanilla essence
light spray of canola or olive oil

Toss bananas with lemon juice as soon as they are cut.  Add strawberries, kiwi fruit and maple syrup, and toss to gently combine.  Set aside.  To make pancakes, sift flour into a mixing bowl, stir in sugar and make a well in the centre.  Whisk buttermilk, egg and vanilla together with a fork and add to the dry ingredients.  Stir together until just combined (use a wire whisk or a fork)- the mixture will be slightly lumpy.  Don't over beat the mixture or the pancakes will be tough.  Spray a nonstick frying pan with oil and place over medium heat.  Put 1/3 cup 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 the pancakes topped with fruit salad, and a dollop of yoghurt if desired.

 

ANALYSIS per serve 
4
6
Energy kJ (Cal)
2524 (603)
 1683 (402)
Carbohydrate (g)
130
87
Protein (g)
14
10
Fat (g)
Calcium, Vitamin C

Preparation time: 20 minutes
Cooking time: 20 minutes
Serves: 4-6
Calories per serving: 603
Fat per serving: 2-4 g

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