Cottage Cheese & Pancakes

Cottage Cheese & Pancakes January 25, 2022

Fun Fact –

Shrove Tuesday (also known as Pancake day) is celebrated in Commonwealth countries and is always the day after Ash Wednesday. In countries such as the UK, Shrove Tuesday is celebrated by eating pancakes, in other countries Shrove Tuesday is called Mardi Gras which is the last day of “gorging” before lent begins. Shrove Tuesday is often a reason for many people to enjoy making and eating pancakes.

The Nutritional Value

The Ingredient List

· 1 heaped cup (250g) cottage cheese

· 3 eggs

· 1 tsp. of vanilla extract

· 1 tbsp. of coconut sugar

· 3 heaped tbsp. flour (regular or gluten-free)

How To Make The Cottage Cheese Protein Pancakes

1)Place the cottage cheese into a bowl, add egg yolks (keep the whites separate) and crush everything with a fork. Add in the flour, and mix thoroughly.

2)Whisk the egg whites into a stiff foam and add to the cheese mixture. Gently combine the ingredients.

3) Heat a dry, non-stick pan and fry the pancakes (about 2 tbsp. of batter per pancake) in batches, for about 3 minutes, until the bottom is slightly browned. Turn and cook for another 2 minutes.

What Are The Benefits Of Pancakes

Light, fluffy, and totally comforting, pancakes are a natural choice when you want to treat yourself at breakfast (or at breakfast-for-dinner!) And while pancakes don’t exactly have a reputation as healthy food, they do have some nutrients that can benefit your health. The trick is to opt for whole-grain pancakes and limit the sugary toppings, like maple syrup, to a drizzle.

Carbs for Energy

It’s no secret that eating a plate of pancakes means getting plenty of carbs. That’s why we love ’em, right? And since carbohydrates are your body’s preferred source of fuel, that means pancakes are also a great source of energy. A serving of buttermilk pancakes (about 200 calories’ worth) has 38 grams of total carbohydrates, while a similar portion of whole-wheat pancakes has 30 grams.

The whole-wheat pancakes are the better option. You’ll still get plenty of carbs to fuel your active lifestyle, but the whole-wheat pancakes also supply fiber, which helps stabilize your blood sugar so that you’ll feel energized after you eat.

A Source of Iron

Pancakes pump iron? Yep, it’s true! A serving of whole-wheat pancakes will net you about 3 milligrams of this essential mineral, which is between 16 and 38 percent of the iron you need to consume daily, depending on your age and sex, while buttermilk pancakes have almost 2 milligrams.

Like carbs, iron contributes to the energizing properties of pancakes, since it plays a key role in oxygenating your tissues so they can produce the fuel they need. Iron is also important for the function of certain immune cells, so getting enough of it in your diet can help you fight off disease.

Calcium for Strong Bones

You might not necessarily think of pancakes as a bone-building food, but they’re a surprisingly good source of calcium. A serving of whole-wheat pancakes has about 250 milligrams of calcium, or around one-quarter of the calcium you need for the day, while buttermilk pancakes have around 180 milligrams or 18 percent of your daily needs.

In addition to its obvious bone-friendly benefits, calcium helps your nerves and muscles function properly, and it might also help control your blood pressure, the Linus Pauling Institute reports.

Watch the Sugar

Your pancake brekkie may not feel complete without syrup, but if you pour on as much syrup as you want, you’ll turn your meal into a sugar bomb. A single tablespoon of maple syrup has 52 calories and 12 grams of sugar. But if you accidentally pour a quarter-cup, you’re looking at 216 calories and 50 grams of sugar from the syrup alone. That’s bad news for your health, as added sugar (the role maple syrup plays on pancakes) is linked to obesity, heart disease, and Type 2 diabetes.

Use syrup sparingly to keep your pancakes healthy, and instead add natural sweetness in the form of fresh fruit. With fresh sliced strawberries or chunks of fresh peach topping each pancake, you can drizzle a tablespoon of syrup across the whole plate without feeling deprived.