Friday, 7 February 2014

Blueberry pancakes

I don't know about you but I run out of ideas for healthy meals fairly quickly when I'm training. Even though my job suggests that I would have a plethora of exciting ideas at my finger tips my mind still goes utterly blank when I'm a) tired and hungry and b) have eaten more wholewheat pasta than is reasonable in a 16 week training schedule.

So for my carb loading I like to try something a little different. The night before the Surrey Half Marathon I'll still be having my bowl of wholewheat spaghetti with a simple arabiatta sauce, but the morning of the day before I'll be preparing some of these little beauties for breakfast. They add diversity and fun to your race nutrition preparation and are fun to share with friends and family.

Maybe not all of them in one go though, eh?

I know you hear the word pancake and a series of alarms goes off in your athlete's brain but these are seriously wholesome. Light and airy because of the baking powder, filled with delicious blueberry and banana vitamins and of course they are ridiculously moreish. Treat yourself to a breakfast of these the day before the 9th March 2013 and your carb-loading won't seem quite so functional. You can also make them with buckwheat flour if you prefer. It's up to you how big you make these but I tend to do 10cm-ish discs, slightly thick like american ones.

Blueberry pancakes
  • 200g  whole wheat flour
  • 2 tsp baking powder
  • 1 egg
  • 250ml skimmed milk
  • pinch salt
  • 1 1/2 tblsp sugar
  • 1 tsp of vanilla extract
  • 1 small pack blueberries
  • 1 ripe banana, mashed
  • 1tsp ground nut or sunflower oil
  1. In a large bowl mix the egg, milk, sugar, banana, vanilla and salt and mix thorougly. You can do this with a stick blender, a whisk or you can blitz it all up in a liquidiser if you prefer.
  2. Once fully combine whisk in the sifted flour and baking powder and again whisk/blitz or blend until you have a smooth mix. Don't worry too much if you are using a whisk and the banana is still a littly lumpy. It adds a nice texture.
  3. Now chuck the blueberries in to the batter and stir in.
  4. Heat a heavy skillet or frying pan with a dash of oil. When hot add your pancake mix in the desired quantities. It's a thick mix so I tend to go for roughly 12cm in diameter .
  5. When the pancakes are cooked through turn them with a fish knife (or flip'em if you fancy it) and brown the other side.
  6. Serve in a humungous stack, drizzled with maple syrup, with a huge pot of fresh coffee.


Note...if your pan is too hot the bottom will burn before it's cooked through. It's a truth universally accepted that the first pancake is never perfect so see how it goes and adjust the heat accordingly. It's breakfast, not an exam...don't worry if they catch a little ;-)

Now go out there and run hard! See you on the start line of the Surrey Half Marathon on the 9th March!