I thought I would start the New Year by sharing one of my favourite post-training weekend brunch recipes: Cinnamon and Date Buckwheat Pancakes with Yogurt and Fruit. This is perfect for the days when you’ve completed a long run or a couple of hours on the bike on a Saturday or Sunday morning, feel ravenous and would like a change from eggs or porridge. It’s even better if someone else can cook them while you take a shower!
The recipe contains a good balance of fast and slow-release carbohydrate plus protein to promote recovery, together with anti-oxidants from the fruit to help quench the damaging free radicals produced by hard exercise and calcium from the yogurt to help support bone health. It’s also gluten and wheat-free, and I’ve given options to make it dairy free too.
Cinnamon and Date Buckwheat Pancakes with Yogurt and Fruit
Makes 4 large or 6 small pancakes – serves 2, or 1 if you are particularly hungry!
50g buckwheat flour
50g rice flour
1 heaped tbsp whey protein powder (or soya or hemp for dairy free)
1 tsp baking powder
½ tsp rock salt
250ml milk (use rice, coconut or nut milk for dairy free)
1 tbsp lemon juice
1½ tbsp rapeseed oil or melted coconut butter
1 tbsp honey or agave syrup or rice syrup
4 finely chopped dates
1 tsp cinnamon
2 heaped tbsp Greek yogurt (or soya or coconut yogurt for dairy free)
2 portions of different coloured chopped fruit, eg mango and kiwi, pineapple and strawberry, pear and banana, clementine and apple, blueberry and peach.
- Place the flours, baking powder, protein powder, cinnamon, chopped dates and salt in a large bowl. Mix well.
- Place the milk, lemon juice, 1 tbsp of oil and syrup into a separate bowl and mix well.
- Stir the resulting liquid into the dry ingredients and mix gently.
- Heat the remaining ½ tbsp of oil in a frying pan and heat at a medium temperature.
- Ladle in 1tbsp of the pancake mix. Cook until air bubbles start to appear on the surface, then flip and cook on the other side for about a minute.
- Remove the pancake and keep warm in a low temperature oven until you have cooked all your pancakes.
- Serve in a stack topped with the yogurt and chopped fruit.
Jo Scott-Dalgleish BSc (Hons) is a BANT Registered Nutritionist, writing and giving talks about nutrition for endurance sport. Based in London, she also works as a Registered Nutritional Therapist, conducting one–to–one consultations with triathletes, distance runners and cyclists to help them eat well, be healthy and perform better through the creation of an individual nutritional plan. To learn more about these consultations, please visit www.nutritionforendurancesports.co.uk