Blueberry and yogurt American style pancakes
With lots of colds and infections going around, including berries in these types of recipes is a great hack for getting in your 5-a-day.
It comes as a new study published in the Clinical Nutrition ESPEN journal concluded that vitamin C-rich berries provide a range of polyphenols including anthocyanins, flavonoids, and phenolic acids. Polyphenols are known to have antimicrobial properties, as well as anti-inflammatory and antioxidant actions. The study authors go on to explain that berries such as blueberries and raspberries have proven efficacy against certain viral infections.
These findings indicate that mixing the type of berries eaten from day-to-day – for example, strawberries, blueberries, blackberries, and raspberries – could help people, including children, get the most benefit.
Dr Emma Derbyshire, Public Health Nutritionist and adviser to British Berry Growers commented: “Winter is upon us, bringing with it a flurry of colds and viruses. Children tend to be particularly susceptible as their immunity is only just starting to build and they typically learn and play in close circles.
“Incorporating fresh fruits into their diets, such as berries, is a great way to boost children’s vitamin C intake and benefit from the antimicrobial and anti-viral properties that berries are increasingly becoming known for.”
Prep: 10 minutes Cook: 10-15 minutes
50g (2oz) fine cornmeal 50g (2oz) tapioca flour ½ teaspoon ground cinnamon 1 teaspoon bicarbonate of soda 200g (7oz) low fat natural yogurt 2 eggs 150g (5oz) blueberries 1-2 tablespoons sunflower oil for frying
A little butter, extra blueberries, and maple syrup or runny honey
1. Mix the flour, cinnamon, and bicarbonate of soda together in a bowl. Add the yogurt and eggs and whisk together until smooth then fold in the blueberries.
2. Heat a little of the oil in a large non-stick frying pan, and wipe out the excess with a piece of crumpled kitchen towel. Drop large spoonfuls of the thick batter into the pan and cook for 2-3 minutes until bubbles can be seen and the undersides are tinged brown.
3. Turn the pancakes over with a palette knife and cook the second side for a minute or two. Take out of the pan and keep hot in a folded napkin. Oil the pan once more and cook more pancakes in the same way until all the mixture has been used up, lowering the heat slightly if needed.
4. Stack the pancakes onto plates, and top with a little butter, extra blueberries, and a drizzle of maple syrup or honey.
Fine cornmeal can be found in Indian supermarkets and some larger supermarkets, and tapioca flour from your nearest health food shop.