5 MINUTE GUT LOVING PANCAKE
I get really excited when I create a recipe that is not only delicious and simple-to-make but has a significant and immediate impact on gut health. This has become my children’s favourite breakfast and puts such a smile on my face knowing the incredible impact it is having on the health of their gut ecosystem. It is simple to make and from start to finish will take you less than 5 minutes to put together and cook. This is a recipe based on the most recent cutting edge research to give you maximum benefit with minimum input. I have used homemade cashew yoghurt as the topping but you can use dairy-based yoghurt if you can tolerate it or use good quality dairy-free yoghurt such as coconut or almond milk yoghurt widely available in many supermarkets and online shops. I have also used homemade chia seed jam which is one of the most loved recipes on our site and extremely easy to make. You can also use fruit compote or good quality sugar free jams, sweetened with fruit sugar like the ones made by St Dalfour.
Enjoy!
Ingredients
- 4 medium eggs
- 1 tbsp ground flaxseeds
- 1 tbsp psyllium husk
- 1 tbsp extra virgin olive oil
- 2 tsp raw honey
- 2 tbsp dairy or plant based yoghurt
- 2 tsp jam or fruit compote
Instructions
- Whisk the eggs, flaxseeds and psyllium husk together and set aside for 2 minutes to "bloom" and thicken.
- Heat half the oil in a small pan and then add half the egg mixture. Cook for 30 to 45 seconds on one side and flip over and cook for another 15 to 30 seconds. Slide onto a plate and make the second panckae in the same way.
- On each panacake place 1 tablespoon of your chosen yoghurt, topped with jam or fruit compote and a drizzle of honey. To make it look prettier you can add a tiny sprinkle of ground flaxeeds!
THE SCIENCE BIT
Among all 127 World’s Healthiest Foods, FLAXSEED comes out number one as a source of omega-3s. The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid or ALA. FLAXSEEDS contain “Mucilage” which refers to a water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving the absorption of certain nutrients in the small intestine. Arabinoxylans and galactoxylans are included within the mucilage gums found in flaxseeds. EGGS are wonderfully easy to digest protein with a full set of amino acids to feed almost every function in the body. They are a great source of almost all B vitamins, including a wonderful source of choline essential for cognition and a healthy nervous system as well as significant for detoxification. Eggs also contain an exceptional number of minerals including, selenium and iodine, fundamental in thyroid health. PSYLLIUM HUSK is an excellent source of easily digestible soluble fibre and can help ease constipation, by drawing in and absorbing water as it passes through the gut. This causes the stool to soften and expand, making it simultaneously easier to move while stimulating normal gut flow. Extra Virgin Olive Oil (EVOO), is loaded with polyphenols and antioxidants that have a direct and immediate impact on creating a healthy gut ecosystem. EVOO is also highly anti-inflammatory and is a primarily monounsaturated plant oil (75%) with recent research suggesting that it can withstand heat really well up to 220 degrees centigrade. In addition, EVOO is lower in free fatty acids than many other plants oils and this lower level also helps to decrease the chance of oxidation.
