Pancake Day

At WCRF UK we understand that many of you will be keen to join in with Pancake Day celebrations (as are we!) so we’re on hand to show you how to enjoy the day without resorting to high-fat, energy-dense ingredients. Here we give you a basic pancake batter recipe and some of our favourite ideas for fillings so you can cook up some delicious, low-fat pancakes to enjoy with family and friends.

Pancake batter recipe (makes 12-14):

• 115g/4 fl oz plain flour (preferably wholemeal)
• 1 egg
• 210ml/7 fl oz semi-skimmed milk
• 90ml/3 fl oz water
• Sunflower oil

To make the batter:

1. Put the flour into a mixing bowl then, using the back of a wooden spoon, push it out to the edges to make a well in the centre.
2. Crack the egg into the middle of the bowl, then gradually beat in the flour with the spoon.
3. Mix the milk and water in a jug, then beat into the egg and flour until you have a smooth liquid.
4. Stir in 1 tablespoon of oil, then put the mixture in the fridge for 20 minutes.

To cook the pancakes:

1. Heat a drop of oil in a non-stick frying pan.
2. Pour 3 tablespoons of pancake batter into the pan.
3. Swirl the mixture around until it covers the bottom of the pan and cook it for a minute, or until the other side turns brown.
4. Flip the pancake over using a fish slice and cook for another minute.
   

 

Tasty fillings

Savoury

• Mashed avocado, tomato, dried oregano and ground black pepper
• Ratatouille
• Low-fat cottage cheese with grated carrot, sultanas or raisins
• Grated low-fat cheese and tomatoes
• Spinach, chickpeas, low-fat Greek-style yoghurt, mustard, ground black pepper, drop of olive oil, drop of white wine vinegar
• Stir-fried tuna, pepper, onions and tomatoes

Sweet

• Sliced or steamed pear
• Grated apple
• Lemon juice and honey
• Mashed banana
• Puréed strawberries, raspberries or blueberries
• Chopped dried apricots

 

Pancake Races

Traditionally held on Shrove Tuesday, pancake races provide an opportunity to enjoy some physical activity before you eat your pancakes! Participants have to run with a frying pan, flipping a pancake a pre-decided number of times, trying to reach the finish line first. Why not organise one with your children or grandchildren? Or, for a bit of fun, organise one for yourself and your friends?

Check our healthy recipes or physical activity section for more ideas.