Pancake Day is just around the corner and is a day when most of us tend to over indulge, with warm pancakes, piled high with chocolate, syrup and sweet toppings proving very hard to resist.
We love pancakes!
But, if you’re trying to lose weight and watch your calorie intake, just how damaging can Pancake Day be? Well now new research can reveal that the average Pancake Day indulgence comes in at a whopping 1,365 calories – this is for three pancakes, topped with chocolate spread, ice cream and strawberries.
Terri-Ann Nunns, founder of Terri-Ann’s Diet Plans, believes there are many ways to still enjoy Pancake Day but cut back on the calories. She says: “Pancake Day is a great opportunity to spend time with the family as everyone can get involved. However, if you’re sticking to a diet and trying to lose weight, it’s important not to get carried away and over-indulge. There are many alternatives to popular pancake toppings that are just as delicious and sweet, without the unwanted calories!”
Here is Terri-Ann’s advice and swaps to make this Pancake Day:
Chocolate spread
Chocolate spread: 200 calories per serving vs dark chocolate spread: 75 calories per serving.
Chocolate spread is always a popular choice to be lathered over pancakes, but if you’re doing this on more than one you’ll be stacking up the calories as well as the pancakes. Dark chocolate spreads are much better, containing less than half the calories of a normal chocolate spread per serving and are also richer in flavour, meaning you’re less likely to add as much to your pancakes.
It’s not just calories - shockingly there is 5 tsp. of sugar per serving of Nutella and the fat content is almost double the amount compared to a dark chocolate spread.
Ice-cream
Ice Cream: 137 calories per serving vs frozen yoghurt: 114 calories per serving.
Vanilla ice cream is a perfect balance to warm pancakes, but frozen yoghurt is just as tasty and is much better for you. Although there isn’t a huge difference in terms of calories, when comparing the fat content there is.
There is virtually no fat in frozen yoghurt - it’s around 0.6g per serving, whereas vanilla ice cream contains around 4g per serving. We all know it’s difficult to have just one scoop, so opt for frozen yoghurt for a healthier option so you won’t feel so guilty going for seconds.
Syrup
Golden syrup: 136 calories per serving vs maple syrup: 82 calories per serving.
It wouldn’t be pancake day without golden or maple syrup, but if you’re trying to be healthy you should definitely opt for maple syrup, as it contains almost half the amount of calories per serving that golden syrup does. Both of these syrups only contain around 0.5g of fat, so are a better choice when compared to other toppings.
Where golden syrup really falls down is its sugar content. Golden syrup has almost double the amount of sugar that maple syrup does!
Yoghurt
Vanilla yoghurt: 96 calories per serving vs greek yoghurt: 59 calories per serving.
Generally speaking yoghurt, especially if it is low or 0% fat, is a great healthy topping for pancakes and comes in a variety of flavours. But, if you’re watching your diet, Greek yoghurt is by far the best option.
Not only is it low in calories it’s also a great source of protein, full of probiotics and high in calcium – making it a great post-workout fuel. So you don’t need to feel guilty for having a pancake after the gym!
Sugar
Sugar: 16 calories per serving vs coconut sugar: 15 calories per serving.
If you’ve got a sweet tooth, adding sugar to pancakes is usually a go to, but opting for coconut sugar can be a really great healthy alternative. Although there’s no huge difference in terms of calories, the health benefits are much better when it comes to coconut sugar.
Not only is it 100% natural and organic, it’s also packed full of vitamins and minerals. Coconut sugar has a rich buttery caramel taste so it’s the perfect addition to pancakes!
Butter
Peanut Butter: 124 calories per serving vs almond butter: 95 calories per serving.
Peanut butter and banana is a classic combination to top your pancakes with, but the ability to resist having just one serving of peanut butter is very difficult and can be detrimental to your calorie intake.
Almond butter is a great alternative that is just as tasty, but contains less calories and is also much lower in fat. Almond butter is a source of protein, has no palm oil or refined sugar and is dairy and gluten free - ideal if you’re looking for a healthy, but delicious replacement this pancake day.
Lemon
Lemon curd: 71 calories per serving vs lemon juice: 7 calories per serving.
When it comes to lemon curd, it’s the sugar content that lets it down as well as the calories. Per serving, there is around 12g of sugar in lemon curd which is exceptionally high if you’re likely to opt for more than one serving.
To get the lemon flavour, simply swap for lemon juice with a touch of sugar.
Strawberries
Strawberry sauce: 54 calories per serving vs strawberries: 33 calories per serving.
It sort of goes without saying, but of course actual fruit is better for you than any fruit-flavoured product. Strawberry sauce often has incredibly high sugar levels, which is what makes it so sweet. But this sweetness can also be found in ripe strawberries.
Pancakes are so versatile that most fruit can actually be added into the mixture as well as used as a topping. Blueberries, raspberries, strawberries and banana are all delicious and healthy additions to pancakes.
Chocolate
White chocolate: 112 calories per serving vs dark chocolate: 106 calories per serving.
Chocolate, whether its chips, melted or chunks, is always a go-to topping on Pancake Day. But if you’re watching your waistline, you’re definitely better off opting for dark chocolate instead of white. Not only is it lower in calories and fat, it has multiple health benefits associated with it too.
Dark chocolate, especially if it’s 70-85% cocoa, is actually highly nutritious when consumed in moderation. It’s high in fibre, antioxidants, rich in minerals and is even known to be good for your skin!
Terri-Ann’s healthy pancake recipe from The Healthy Happy Mum Plan:
Lemon & Poppy seed Pancakes (serves 6, 269 calories per 2 pancakes)
Ingredients
225g whole meal flour, 30g baking powder, pinch of salt, 45g sugar or sweetener, 115g plain Greek style yoghurt, 240ml semi skimmed milk, 5 tsp fresh lemon juice, 2 tsp lemon zest, 3 small eggs, 2 tsp vegetable oil, 1 tsp vanilla extract and 30g poppy seeds.
Directions:
1) Mix together the flour, baking powder, and a pinch of salt. In another smaller bowl, combine the lemon zest and sugar or sweetener. Once combined, whisk into the dry ingredients.
2) In a medium bowl, whisk together the yoghurt, milk, eggs, lemon juice and vanilla extract - then, simply add this mix into the dry ingredients, mixing until combined. Stir in the poppy seeds.
3) Heat a non-stick flat pan over a medium heat. Spray with light cooking spray. Pour 1/4 cup of batter into the hot pan. Ensure you evenly space out the pancakes. When the pancakes start to bubble up, flip them over and cook the other side.
4) Serving suggestion: top your pancakes with Greek yoghurt, fresh fruit and a touch of lemon juice!
For more information about Terri-Ann’s diet plans, please visit: https://www.terriannsdietplans.co.uk/