Proper nutrition pancakes recipe. Oatmeal PP - sweet and savory cooking options

07.09.2020

Diet is not a reason to deny yourself the little joys of life, and Pancake Week is not a reason to deviate from the principles healthy eating... We know 5 proven recipes for combining business with pleasure.

PP pancakes with banana on oatmeal

If you carefully monitor your diet and C / B / F / U, then low-calorie pancakes with the addition of bananas and oatmeal are suitable for you. This recipe is loved by all adherents of proper nutrition, because it uses only healthy foods... 100g (about 1.5 pancakes) contains about 220 calories.

Ingredients:

Banana - 1 pc.
Egg - 3 pcs.
Vegetable oil - 1 tablespoon
Oatmeal - 1 glass

How to cook:

Before cooking, grind the oatmeal in a blender. Mash the ripe banana pieces and add the eggs, then beat well with a mixer. To the resulting mass, add vegetable oil and ground oatmeal. You should get a fairly thick dough, like pancakes.

If it's too thick, you can add a little water or plant milk. Bake the pancakes without oil in a nonstick skillet on both sides until tender.

Vegan pancakes without eggs and milk

For those on a plant-based diet, a vegan pancake recipe comes in handy. They are as delicious as the classic ones, although the recipe does not contain cow's milk nor chicken eggs... These pancakes can also be cooked and eaten during the fast.

Ingredients:

Wheat flour - 0.5 cups
Flaxseed flour (it can be replaced with buckwheat, rye or just whole grain - to taste) - 2 tablespoons
Vegetable milk (oat, almond, soy, coconut) - 1 glass
Sugar - 1 tablespoon
Salt - a pinch
Soda - 0.5 tsp

How to cook:

In a bowl, combine flaxseed flour with vegetable milk. Then add salt, baking soda and sugar and beat well. Let the mixture sit for a few minutes to allow the flaxseed flour to swell. Add wheat flour to the dough little by little, stirring continuously with a whisk. If it turns out thick, then dilute with water. Bake the pancakes in a skillet with a little vegetable oil.

Gluten Free Pancakes with Rice Flour

Trying to eliminate gluten from your menu? This is not at all a reason to give up pancakes for Shrovetide. You just need to replace the wheat flour in the recipe with any other one that does not contain gluten. For example, for cooking delicious pancakes rice, corn are perfect, oat flour or any ready-made gluten-free blend.

Ingredients:

Rice flour - 1 cup
Sugar - 1.5 tablespoons
Egg - 2 pieces
Potato starch - 1 tablespoon
Milk - 400 ml

Salt - a pinch

How to cook:

Combine all dry ingredients. Gradually add the lightly beaten eggs and milk to avoid lumps. Then add vegetable oil and whisk well. Grease a preheated skillet with oil and bake thin pancakes on both sides. Stir the dough each time before frying.

Budget pancakes on the water

If you do not have time to run to the store for groceries, and you really want pancakes, then you can bake the simplest option - on the water. Such pancakes turn out to be fragrant and mouth-watering, although they differ slightly in taste. They are great for pairing with various fillings and also good for a lean menu.

Ingredients:

Flour - 2 cups
Sugar - 2 tablespoons
Water - 2 glasses
Vegetable oil - 2 tablespoons
Salt - a pinch
Soda - 0.5 tsp

How to cook:

Add sifted flour, sugar, a pinch of baking soda and salt to a deep bowl. Make a depression in the flour and pour water into it. You can use regular drinking, purified or carbonated mineral water... The pancakes will taste different in each case. Leave ready dough brew for 20 minutes. Add vegetable oil last. Fry the pancakes over medium heat on both sides.

Original pancakes with cottage cheese and berries

The classic recipe has been tested over the years and generations. And although pancakes are very tasty in themselves, it will not be superfluous to add a tasty and healthy filling to them. We have chosen the filling from cottage cheese with berries, although here your imagination is not limited. Season the pancakes with your favorite flavors - mushrooms with herbs, minced turkey, make rolls with red fish, vegetable fillings or chopped fruit.

Ingredients:

Milk - 250 ml.
Eggs - 2 pcs.
Flour - 100 gr.
Sugar - 1 tsp
Vegetable oil - 2 tbsp. l.
Salt - a pinch

For filling:

Curd 9% - 200 gr.
Sugar - 2-3 tablespoons
Sour cream - 1 tsp
Berries - 100 gr
Vanillin
Salt to taste

How to cook:

Beat eggs with sugar and salt, then add milk. Gradually add the sifted flour and stir well until smooth. Let the dough sit for 15 minutes. It should be liquid and resemble heavy cream in consistency. Before baking, add vegetable oil directly to the dough and bake in a well-heated skillet.

Nutrition is a regulator of the body's metabolism. The state of your physical and even psychological health depends on what you eat, in what quantity, when and with what period of time. Proper nutrition affects hormonal levels and even intellectual levels.

Choice the right products and food for athletes is extremely important. Dishes should saturate the body with useful microelements, give energy and not leave a negative mark on the figure, please the taste buds.

PP Pancake Recipe

When following a sports diet, sometimes you want to pamper yourself healthy sweets or "correct" baking. You can try to make PP pancakes from whole grain flour, which are best used for breakfast or afternoon tea.

Ingredients

1 egg;
a pinch of salt;
½ glass of milk;
½ glass of water;
1 cup whole grain flour
½ teaspoon baking powder;
2 bags of Fit Parade sweetener;
tea spoon olive oil.

Step-by-step cooking of PP Pancakes

Beat the egg with a pinch of salt. Thanks to the salt, the egg will better beat into a fluffy foam.

Pour in ½ cup low-fat milk and ½ cup boiled warm water... Mix everything thoroughly.
Mix dry ingredients separately in a bowl. Add half a teaspoon of baking powder and a couple of bags of sweetener to the flour. If there is no great love for sweets, you can do without the last ingredient. You can add agave syrup or maple syrup to the pancakes at the end;
We combine dry ingredients with liquid ones. Pour flour and baking powder into the mixture of milk with egg and water.

Add 1 teaspoon of olive oil to the resulting dough. Due to the fact that the pancakes will be fried in a dry frying pan, the oil in the dough itself will give the required minimum fat content for normal frying and will prevent the pancakes from burning.
Fry in a dry skillet for about a minute on each side. In order for the pancake to bake and not burn, you can cover it with a lid. The PP pancakes will be medium in size. Somehow they will resemble American pancakes.

Pour syrup over the prepared pancakes and decorate with fresh fruit.
We get a lot of pleasure without harming the body and without eating light carbohydrates!

Advice! With agave syrup, cherries will go well. They will complement the taste of the syrup and add a little sourness.

The importance of proper nutrition in sports

Proper nutrition and adherence to the diet is a great way to improve health and improve metabolism (bring it to a high level). It should be understood that a healthy lifestyle also includes other areas of activity: self-development and communication with people.

A complex approach: adherence to nutrition and systematic physical activity - provide the necessary ground for muscle growth, burning excess fat masses and acquiring excellent physical shape.

Pancakes for athletes and their combination with proper nutrition

Proper nutrition is the general name for a diet system. Each target area has its own diet, which is based on one or another proportional ratio of proteins-carbohydrates-fats.

There are certain rules that apply to all exercise regimens. These include: avoiding empty carbohydrates (muffins and sweets), eating the right fats, increasing the amount of protein in the diet, etc.

Pancakes PP in video format

Proponents of proper nutrition "with experience" assure that any high-calorie dish can be replaced with a dietary one, and at the same time no less tasty alternative. Pancakes are no exception. You can pamper yourself and loved ones with baking without harm to the figure, if you know a few recipes.

Calorie reduction secrets

The calorie content of pancakes can be reduced if:

fry them without vegetable oil in a non-stick frying pan;
replace high-calorie ingredients with less high-calorie ones;
serve pancakes with low-fat sour cream or curd cheese, you can also come up with a low-calorie filling.

Curd cheese with herbs - a suitable filling for diet pancakes

Table: how to replace the high-calorie ingredients of pancakes

Pancakes are a carbohydrate dish, so even dietary options it is better to eat in the morning.

Table: ideas for low-calorie toppings

Knowing these secrets, you can independently invent interesting recipes or use ready-made.

Diet Pancake Recipes

Here is a selection of the most delicious and healthy diet pancakes. You can follow the described recipes or replace some ingredients with those suggested in the table above to make the treat even less nutritious.

All pancakes are fried in a hot skillet for 1-2 minutes on each side.

Whole grain flour with milk

Calorie content 220 kcal. Such pancakes are quite thick, but very tasty, you will need:

whole grain flour - 100 g;
oat flour - 50 g;
milk - 100 ml;
water - 50 ml;
soda - a quarter teaspoon;
citric acid - a pinch;
egg - 1 piece;
fructose - 2 tablespoons;
salt - a pinch.

Preparation:

Pour water and milk into a deep bowl, stir in salt and fructose.
Combine water and milk in a deep bowl
Stir in the beaten egg.
Beat the egg and add to the total mass
Mix oatmeal and whole grain flour, combine with baking soda and citric acid.
Mix whole grain flour with oatmeal, stir in baking soda and citric acid
Introduce the loose mixture in a thin stream into the liquid component of the dough. Beat until smooth.
Pour flour into the dough
Add vegetable oil, stir well.
Stir in the oil

Video: Whole Grain Pancakes

Corn

Caloric content 225 kcal. Pancakes come out ruddy, with a crispy crust. Would need:

corn flour - 200 g;
milk - 300 ml;
eggs - 2 pieces;
vegetable oil - a tablespoon;
sugar - 1-2 tablespoons;
salt - a pinch.

Preparation:

Mix the warmed milk with eggs, sugar and salt and beat with a whisk.
Beat milk, eggs, sugar, salt
Introduce flour in a thin stream, without stopping whipping with a whisk.
Introduce flour in a thin stream without interrupting whipping
Pour in oil, stir.
Stir the dough well after adding the oil
Let the dough stand for 15–20 minutes.

Video: corn pancakes

Buckwheat

Caloric content - 214 kcal. Pancakes have a beautiful brown color with an unusual taste. Would need:

buckwheat flour - a glass;
chopped bran - 2/3 cup;
milk - 500 ml;
vegetable oil - 1-2 tablespoons;
eggs - 2 pieces;
sugar - a tablespoon;
salt - half a teaspoon.

Preparation:

Beat eggs with sugar and salt.
Beat eggs with sugar and salt
Mix flour with bran and pour in a thin stream to the eggs, stirring constantly.
Mixed with bran buckwheat flour mix with eggs
Pour in warm milk without stopping stirring.
Pour in milk while stirring the dough
Add oil and stir.
Let the dough stand for half an hour.
After adding the oil, stir the dough and leave for half an hour.

Video: buckwheat pancakes

Rice on coconut milk

Caloric content - 180 kcal. Would need:

rice flour - 6 tablespoons;
coconut milk - 200 ml;
egg - 2 pieces;
coconut oil - 0.5 tablespoon;
salt - a pinch;
sugar - a teaspoon.

Preparation:

Mix the milk with the eggs and beat the mixture with a whisk or blender.
Whisk milk with eggs
Stir in flour, sugar and salt. Beat the dough until smooth.
Combine rice flour with sugar and salt and add to the liquid mass
Add oil. Beat.
After adding coconut oil, stir until smooth

Rice flour has a tendency to settle, so every time before pouring the dough into the pan, it must be thoroughly mixed.

Video: Rice Pancakes

Whey Rye

Caloric content - 194 kcal. Would need:

rye flour - 3/4 cup;
wheat flour - 1/4 cup;
serum - 300 ml;
eggs - 2 pieces;
sugar - 1-2 tablespoons;
salt - a pinch.

Preparation:

If you do not add wheat flour to the dough, the pancakes will tear when turning, as there is very little gluten in rye flour.

Video: pancakes made from rye flour

Flaxseed flour without eggs

cold water and boiling water - 200 ml each;
flaxseed flour - 2 tablespoons;
wheat flour - 170 g;
sugar - a teaspoon;
citric acid, salt and soda - 1/3 teaspoon each.

Preparation:

Video: pancakes with flaxseed flour

On sparkling water

Caloric content - 90 kcal. Would need:

flour - 1.5 cups;
carbonated water - 400 ml;
vegetable oil - 2 tablespoons;
sugar - a tablespoon;
salt - half a teaspoon;
soda - on the tip of a knife.

Preparation:

Stir sugar and salt in water.
Stir sugar and salt in water
Slowly add flour into the liquid, stirring constantly.
Slowly introduce flour
Add soda, stir.
Introduce soda
Pour in vegetable oil, stir the dough again.
Pour in oil and stir

Video: pancakes with sparkling water

PP pancakes without flour

Surprisingly, you can do without flour for making pancakes. Here are some options.

Oat

The calorie content of the dish is 205 kcal. Would need:

cereals- Cup;
water and milk - 0.5 l each;
egg - 1 piece;
sugar - 2 teaspoons;
salt - a pinch.

Preparation:

Pour oatmeal into a saucepan, add milk and water. Boil and cook over low heat for a quarter of an hour.
Boil oatmeal in water with milk and cool the "porridge"
Cool, mass and grind with a blender.
Process the prepared mass with a blender
Add egg, sugar and salt.
Stir in the egg along with the sugar and salt

Video: oat pancakes

Bran on kefir

Caloric content - 203 kcal. Would need:

chopped oat bran - 6 tablespoons;
chopped wheat bran - 4 tablespoons;
kefir - 300 ml;
egg - 1 piece;
salt to taste.

Preparation:

Video: bran pancakes

We have already described how you can make pancakes as easy as possible - without sugar and butter. The best recipes low-calorie pancakes are collected. It's time for fillings and toppings for PP pancakes.

In our material today, 12 of the most low-calorie and low-fat: sweet and savory fillings for PP pancakes - for every taste and budget. Adults and children will appreciate!

Light toppings for pancakes every day

For meat eaters: savory dietary fillings for pancakes

Chicken fillet, lean beef, or turkey. The meat can be boiled and mixed with onions slightly browned over the fire. You can also use grilling and other cooking options. Pancakes with meat are perfect for breakfast, lunch and dinner. The dish will turn out to be hearty and delicious.
A fish. Red salted fish with soft cheese and herbs is ideal. But you can also experiment. How to cook lightly salted fish with your own hands, read.
Red caviar. Gorgeous gourmet filling. You can't spoil pancakes with red caviar, as well as porridge with butter. The only recommendation is not to get carried away, the caviar is salty. And not for the night. This option is more suitable for breakfast.
Low-fat soft or semi-hard cheese. Philadelphia, ricotta, suluguni, Adyghe are well suited. Cheese can be tossed with garlic and chopped herbs.
Stewed or grilled vegetables. Mushrooms work best. Grilled beans, peppers and eggplants are also appropriate.
Peanut paste. Yes, the product is very high in calories, but due to its composition it can be included in the PP framework. Quality peanut butter with good composition is not prohibited even on a diet. Preferably in the morning!

For gourmets: sweet PP pancake fillings

Sugar-free natural white yoghurt with fresh or frozen berries, with a little honey or natural sweetener.
Soft or grained cottage cheese with the addition of berries or pieces of fruit. You can also add honey.
Fresh fruit in pieces with the addition of cinnamon, powdered sugar.
Fruit puree. You can make it yourself or buy it at the store. Fit baby food with any taste - whatever you like. The main thing is to choose without sugar in the composition.
Dried fruits with honey and nuts. Nuts can be minced or chopped, dried fruits can be chopped in a blender or cut with a knife. Mix with honey and fill the pancakes. Very tasty!
Low-calorie jams. In sports stores and departments diet food you can find preserves and jams, the so-called zero. They contain neither sugar nor fructose. Many of these foods contain virtually no calories at all. You shouldn't get carried away with them, but sometimes you can.

So, losing weight and dieting is not at all a reason to refuse the celebration of Maslenitsa, and indeed from desserts in general. Diet empanadas are also available for dinner. Cook right and enjoy the taste, do not exhaust yourself with hunger strikes!

Many believe that proper nutrition and baking are two incompatible things. This is not true! It is not at all necessary to give up flour dishes, the main thing is their composition and method of preparation. For example, PP pancakes made from whole grain flour based on low-fat dairy products, baked in a non-stick frying pan without excess oil, not only will not harm the figure, but will also taste like grandma's pancakes, which we all loved so much in childhood. Treat yourself and your loved ones with delicious diet pancakes according to our recipes.

Classic recipe

Pancakes made from durum wheat flour taste most like classic pancakes... Such pancakes turn out to be satisfying and relieve hunger for a long time, preventing weight gain.

Flour from hard varieties wheat - 0.5 tbsp.
Low fat milk - 1 tbsp.
Salt, sugar to taste.

Optionally, add cinnamon, nutmeg or a little vanillin to the dough to add an unusual flavor to simple pancakes.

Dissolve sugar and salt in warm milk, add flour and mix well until smooth. Preheat a non-stick skillet. Bake on both sides until golden brown.

Diet PP pancakes on kefir

Kefir is a popular dough base when baking at home. Pancakes with kefir are tender and tasty.

Low fat kefir - 1 tbsp.
Chicken egg - 1 pc.
Whole grain flour - 4 tbsp. l. (you can take any and even replace some of the flour with ground bran)

Beat the kefir and egg thoroughly until smooth, then add flour, a pinch of soda and salt a little. Fry in a non-stick skillet on both sides until golden brown.

Flourless protein pancakes

You can even eat such pancakes for dinner.

Protein or skimmed milk powder - 3 tbsp. l.
Low fat milk - 200 ml.
Chicken egg - 1 pc.
Ground oat bran or flakes - 30 g.
Soda - 1/4 tsp
Salt to taste.

In a dough container, combine dry ingredients and egg and beat well. Then add milk in small portions and mix until smooth. Bake the pancakes over medium heat in a nonstick skillet. To avoid burning, you can grease the pan with a drop of oil at the very beginning using a silicone brush.

Banana PP Pancakes

Thanks to the banana, these pancakes are not only sweet, but also very aromatic.

Oat flour - 150 gr.
Banana - 1 pc.
Low fat milk - 400 ml.
Honey - 1 tsp
Chicken egg - 1 pc.
Soda - 0.5 tsp
Salt to taste.

Peel the banana and cut into small wedges. Put banana, flour, milk, egg, honey, salt in a deep bowl and beat well. Then extinguish the soda, add to the dough and mix everything again. Fry in a non-stick skillet on both sides until golden brown.

Chocolate PP Pancakes

Real chocolate dessert with a minimum calorie content.

Flour - 80 g (you can mix in equal proportions whole grain and any "healthy" flour - rice, corn, buckwheat, etc.)
Low fat milk - 200 ml.
Cocoa powder - 10 g.
Chicken egg - 1 pc.
Vegetable oil - 1 tsp

Beat the egg and butter lightly, add milk, mix well, add flour, cocoa and mix thoroughly until smooth. Add a little honey or sugar if desired. Bake the pancakes over medium heat in a nonstick skillet. To avoid burning, you can grease the pan with a drop of oil at the very beginning using a silicone brush.

What could be better than pancakes? Only spring rolls!

We offer you several delicious and low-calorie pancake fillings:

Non-greasy soft curd or cheese. You can add herbs and salt to it, or berries and honey - according to your taste.
Natural yoghurt with berries or fruits.
Fruit puree. Ideal substitute for jam. It is easy to make it at home or buy it ready-made. Fit baby puree as it does not contain sugar or harmful additives.
Vegetables. Stewed vegetables are the filling for low-calorie pancakes to make them a complete meal. Mushrooms and green beans are ideal.
Chicken fillet or turkey. If you are making pancakes for lunch or dinner, you can add lean meat as the filling.
A fish. A pancake with lightly salted salmon, low-fat cheese and herbs is very tasty!
Honey and dried fruits. If you are baking diet pancakes without sweeteners, honey and dried fruit are good fillings.