Shelly Meltzer & Associates

This recipe comes from 'Feed your fitness: a cookbook to fuel high performance', written by the dietitians in our practice. This book contains 80+ recipes for quick easy meals and portable snacks designed to fuel and optimise training sessions. It also provides tips on planning your nutrition around training sessions, and planning meals to get you in and out of the kitchen quickly - and give you more time for training and rest!

OAT PANCAKES

Serves 3

These wholegrain flavoursome pancakes are healthier than classic homemade ones. If you like, serve them with blueberries and honey for additional carbohydrate.

Ingredients

75g quick-cooking oats

360ml plus 2 tbsp buttermilk

90g wholewheat flour

1 ½ tsp baking powder

¾ tsp bicarbonate of soda

½ tsp ground cinnamon

⅛ tsp grated nutmeg

1 large egg, lightly beaten

1 tbsp canola oil

1½ tbsp brown sugar

blueberries and honey to serve (optional)

Method

• In a medium bowl, combine the oats and 180ml of buttermilk. Set aside to soak for about 10 minutes.
• Meanwhile, heat a griddle pan over a medium heat. Lightly grease.
• In a large bowl, stir together the wholemeal flour, baking powder, bicarbonate of soda, cinnamon, and nutmeg.
• Stir in the egg, oil, and brown sugar, remaining buttermilk and the oat–buttermilk mixture, until just combined.
• Pour about 4 tablespoons of batter per pancake onto the hot griddle, and cook for about 1 minute or until bubbles appear on the surface of the pancake and the underneath is golden brown. Flip the pancake with a spatula, and cook the other side for about 30 seconds to 1 minute.
• Serve immediately with blueberries and honey, if desired.

Storage: You can freeze leftover pancakes, defrost them, and reheat them under a hot grill to serve.

Change it up: Swap blueberries and honey for maple syrup and bananas, apple or pear slices, or strawberries. If you would like a more easily digestible pre-training meal use white flour instead of wholewheat or half half.