Infusing your pancakes with mineral-packed ingredients has a double benefit for you: you get to eat a sweet treat that is also good for you. There are three important things you need to do:
- Find a simple and easy pancake recipe;
- Make some changes in the basic ingredients to make the batter healthier;
- Find out which ingredients are rich in calcium to incorporate them in the recipe.
I came up with this idea when my mom was diagnosed with osteoporosis a few months ago. Osteoporosis is “a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.” The doctor told us that it is very common in post-menopause women and, besides medication, he recommended increased intake of calcium-infused foods.
So, she started with the basics: dairy products. Then I started looking for solutions on how to make her (and my) favorite foods healthier and pack them with calcium. Today, amazing and healthy pancakes are on the menu, something we both like.
Healthier Pancake Base
To prepare healthier pancakes you need to change the recipe base first. Just follow these easy steps:
– Replace regular flour with whole wheat, oatmeal, coconut flour, almond flour or soy flour;
– Replace regular refined sugar with honey, pure maple syrup, molasses, agave syrup or stevia;
– Use healthier vegetable oil alternatives, like olive oil or coconut oil;
– You can even ditch the eggs if you wish and use flax or chia eggs. I don’t usually do this. I believe that choosing healthier flour and sugar options is enough.
Raw milk and plain whole yogurt are amongst top ten calcium-rich foods, and they are both commonly used in the pancake batter.
– Choose raw milk instead of regular milk because during the pasteurization process (which involves high heat) most of the nutrients in regular cow milk are destroyed, including calcium. That is why the word “raw” is important here. Adding 1 cup of raw milk contributes softness and moisture to your pancake recipe.
– Plain yogurt is commonly used to contribute extra fluffiness and softness (1/2 cup). Besides calcium, yogurt is rich in protein and vitamin D.
Almost whole of the body’s calcium is stored in the bones and teeth. Eating calcium-rich foods is important for optimal nerve transmission, blood clotting, hormone secretion, and muscle contraction as well.
Calcium deficiency symptoms are osteoporosis, muscle tension, tooth decay, and high blood pressure.
Here are the calcium-rich foods that can be included everyone’s favorite breakfast.
I know, you hate kale but hear me out. I used to dislike it too before I found this perfect solution: Korean pancakes. This recipe is actually one big, savory, and hot vegetable pancake that combines kale with flour, onions, chili peppers and soybean paste. If you like exotic tastes, you will love this one.
You can combine another calcium-enriched food in this Korean recipe: broccoli.
Cottage cheese pancakes are light, sweet, and savory all at once. The protein-packed cheese is combined with luscious ingredients like raw honey, vanilla, cinnamon, and wheat flour, to form a delectable batter. The most important thing is that they are low in calories.
I love this autumn-y recipe that combines almond meal with apples and pomegranate in whole wheat pancakes, sweetened with pure maple syrup and spiced with ginger. I also add a cup of raw chopped almonds in the batter. Perfect for rainy mornings like today!