Gearing up for Indulgence – 5:2 Diet Recipe for Three Ingredient Pancakes:
Hurrah! I’ve actually hit my target weight (60kg) through the 5:2 diet and am now theoretically maintaining by doing a mixture of one fast day a week and something called 16:8 where I eat within an eight-hour window. But, it’s Christmas and I’m fully anticipating gaining a kilo or two over the festive season. You only have to look at the lovely goodies I’ve already got to realise this isn’t going to be a slimline holiday. So I’m practising some 5:2 diet recipes like this one for three ingredient pancakes that I think might help to tide me over when I crave sweet things
I’m trying my best though because I don’t want to reach the new year and find I’ve undone all the good of 2013. I’m following a simple exercise routine 5 days a week – about half an hour a day. And I’m experimenting a bit with recipes that will allow me to feel self-indulgent without being too naughty. These three ingredient pancakes (you’ll find some recipes that only use two of the three ingredients here) are utterly delicious and while you can sin and eat the whole lot, half the quantity in the recipe with some fresh fruit and Greek yoghurt and just a tiny bit of honey makes a dessert you can have even on a 5:2 diet fast day
Of course, if you treat yourself to a spoon of melted honey and some rum infused raisins as I did you’ll add an extra 60-70 calories. Even so, the basic recipe is a mere 160 calories for the lot (80 calories if you eat 3 pancakes), so you might just get away with it. If you want a lighter option, a handful of fresh berries and a teaspoon of low-fat Greek yoghurt will work a treat too.
- 1 Medium Banana
- 1 Small Egg
- 1 pinch Baking Powder
- Mash the banana with a fork. Try to get a mixture which is just slightly lumpy - you don't want a 'puree' and nor do you want large pieces of banana. It's best to use a slightly over-ripe banana for these pancakes. Sprinkle over the baking powder and mix well.
- Beat the egg in a separate bowl until the yolk and white are well mixed and then add the egg to the banana and baking powder. Don't add all the egg at once, the mixture should be about the thickness of creme fraiche - if it's too runny you've added too much egg and you may find the result is closer to an omelette than a pancake!
- Heat a non-stick skillet or frying pan over a medium heat (or lightly grease if you don't have a non-stick pan)
- Drop about a tablespoon of the mixture into the pan and let it spread. Continue making small pancakes (this quantity should make 5 or 6). It's important to make small drop pancakes. If necessary you can cook these in batches and keep them warm in the oven for 10 minutes or so.
- Cook for about 2 minutes till the bottom of the pancakes are set and have started to go golden brown and there are little bubbles rising from the baking powder. Flip the pancakes over and cook for a further minute.
- Serve drizzled with a teaspoon of honey or with fresh fruit and creme fraiche or greek yoghurt
Now, this isn’t my recipe. It’s a little like the cauliflower pizza, cauliflower rice and courgetti that most of us following the 5:2 diet tries at some time. I believe it has its origin in the Paleo diet, which cuts out processed foods entirely. There are all sorts of variations on the theme, of which the simplest is just two ingredients, whilst three ingredient versions sometimes include flour of various sorts or, like the recipe above, a little baking powder to make a fluffy pancake. I tried this two ingredient banana pancake and to be honest it was a little flat. And I didn’t want to add in flour if it wasn’t needed. So, the three-ingredient version I’ve used here is adapted from this recipe. My recipe made 6 small pancakes which were more than enough for me on a normal (non-fast) day, but of course, you could easily double the quantities to make more pancakes.
It’s a great recipe for a 5:2 diet fast day because the protein in the egg will help to stave any hunger pangs.
So, how will you top your three ingredient banana pancakes?
Thinking of trying? Why not pin this recipe for later…