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Nutrition, Sports Nutrition
Recipe of the Month: Spiced Apple Pancakes
August 14, 2018 | by Melissa Kazan, Fortius Sports Dietitian

Apple season is soon to be upon us and if you’re sick of making apple pies, you should try these delicious spiced apple pancakes.

TIPS FROM YOUR DIETITIAN

Most people think pancakes are unhealthy, but what really makes them less healthy for us are the toppings used. This recipe uses a Greek yogurt maple topping, which is a great way to cut down on fat and sugar, and to boost protein content.

Visit our Sports Nutrition page to learn more about nutrition services at Fortius

WHAT YOU’LL NEED

Makes 4 servings (8 pancakes total, 2 per serving)

Pancakes:
• 1 cup all-purpose flour
• 2 tbsps. packed brown sugar
• 2 tsp cinnamon
• ½ tsp nutmeg ground
• ¼ tsp clove ground
• 1/8 tsp salt
• 1 cup 2% milk
• 1 large egg
• 1 tbsp. melted unsalted butter
• 1 tsp vanilla extract
• 1 apple fresh, grated
• Vegetable oil for cooking

Yogurt sauce:
• 2 cups 2% plain yogurt
• 1/4 cup maple syrup

HOW TO MAKE IT (makes 2 servings)

  1. Prepare yogurt sauce: mix together yogurt and maple syrup in a serving bowl and set aside
  2. For pancakes: In a medium bowl, whisk together flour, spices and salt
  3. In a small bowl, add the milk, eggs, vanilla and butter and beat until combined.
  4. All at once, add the wet ingredients to the dry ingredients, and mix until just combined, it is okay if batter has small lumps. Gently fold in the grated apple.
  5. Preheat your skillet over medium heat and brush with ~2 tsp vegetable oil
  6. Scoop batter onto warm skillet (about ¼-1/3 cup per pancake). Cook for 1 to 2 minutes until small bubbles form on the surface of the pancakes, and then flip.
  7. Reduce the heat to medium-low and cook on the opposite side for about 1 minute, or until golden brown.
  8. Transfer cooked pancakes to a baking sheet and place in a preheated 200F oven to keep warm.
  9. Repeat the process with the remaining batter, adding more butter or oil to the skilled when needed. Serve immediately. Can top with sliced banana, apples or berries.

NUTRITION HIGHLIGHTS

Per serving (2 pancakes each + ½ cup yogurt maple topping):

  • 410 calories
  • 7g fat
  • 71g carbohydrate (3g fibre)
  • 14g protein

Recipe from: https://www.averiecooks.com/apple-pie-pancakes-with-vanilla-maple-syrup