Weekend Food Project

wwjFitness, Nutrition

What’s cooking on a Sunday morning, you ask?

Pancakes  :p

Yummmmmmmmmm

It’s been a favorite Sunday breakfast for some time…

But hold on, it’s not the regular pancake high in sugar (though I love those too)…

Got creative and tried out my version of this really good recipe I had and made it a more nutritious and healthy…

Mine’s high on nutritional value… Here’s how…

  1. Instead of using regular flour, I use ragi (finger millet flour).

Why Ragi?

  • High nutritional value ( more Calcium & Iron content, anti-oxidants)
  • Gluten Free (if you want to reduce gluten in your diet or have gluten intolerance)
  • Locally produced (in South India) , easily accessible, sustainable
Image source : https://shop.jivabhumi.com/ragi-flour

Here’s the Nutrional content of Ragi per 100 gms

  • Protein                 7.6 gm
  • Fat                          1.5 gm
  • Carbohydrate    88 gm
  • Calcium                                370 mg
  • Vitamins – A       0.48mg
  • Thiamine (B1)    0.33mg
  • Riboflavin (B2)   0.11mg
  • Niacin: (B3)         1.2mg
  • Fiber                      3gm

2. Replaced the table sugar with dates & apple

Why?

  • Higher nutritional value compared to sugar
  • Less processed than sugar (more fructose vs glucose content)
  • More fiber content
  • Lesser calories than sugar (almost 50% less than sugar)
To replace Sugar..

Here’s the recipe:

Preperation Time: 20 min

Ingredients: (Makes 4 pancakes 100-120gms each)

Egg yolks:                           3-4

Dates:                                   5 (ground into paste)

Apple:                                   1 (ground with a little milk)

Milk:                                      150 ml

Ragi Flour:                           100 gms

Cinnamon Powder:         1 tsp

Vanilla Essence:                  ½-1 tsp

Baking Powder:                 5-8 gms (roughly 2 pinches)

Honey (while serving):  1-2 tsp (Optional)

Butter (for grilling):         1-2 pats (Optional)

Mix all the ingredients together except the egg yolk. Beat the egg yolk until stiff. Fold the egg yolk into the mixture.

Heat a hot plate or dosa pan. Pour the batter (butter optional) on the plate. Flip and cook till golden brown. (I did cover the plate with a lid to cook the pancakes evenly).

Voila! Drizzle honey and serve.

The batter..
On the hot plate..

And now, the nutritional content per pancake (100-120gms):

My recipe:

Calories:               218

Carbohydrate:   35 gm

Protein:               6 gm

Fat:                       6gm

The Original recipe:

Calories:               287

Carbohydrate:   46.5 gm

Protein: 7 gm

Fat:                      5.8 gm

What an interesting weekend project and worth trying…

Do you have a favorite recipe that you can tweak to make a healthier, more nutritious version? Give it a try!

References:

https://en.wikipedia.org/wiki/Eleusine_coracana#Nutrition

https://www.healthline.com/nutrition/what-is-millet#preparation