If you are more savoury than sweet – these are the business. Make ideally with whole-wheat flour for extra fibre. Good Source of Carbohydrate with flour and protein with the eggs and cheese and ham. Add lots of colour to it with veggies (see list below) for that extra vitamin and mineral punch! Ideal for breakfast, lunch boxes etc.

Tip Use your imagination to create your own version of a savory pancake:  use grated courgette, grated carrot, asparagus, onion… add in smoked salmon, black pudding etc. etc.

Ideal for Breakfast, Lunch Box, Post Recovery Snack

Ingredients

• 3 large eggs
• 1 tablespoon Dijon mustard (optional)
• 125 g wholemeal plain flour
• 300 ml whole milk
• 2/3 cup grated cheese
• 1 tablespoon finely chopped fresh chives
• 40 g  butter
• 115 g (aprox) thinly sliced ham, finely diced
• Handful of chopped spinach (optional)
• Chopped Parsley (optional)
• Salt and pepper
• Coconut oil /olive oil or butter for frying

Method

In a large bowl, whisk the eggs with the mustard, salt, and pepper. Whisk in the flour. Gradually add the milk, whisking until the batter is smooth. Stir in the cheese and chives and other optional ingredients.

Choose option 1 or 2 to cook: Option 1 is for a thinner pancake. Option 2 can be for a thicker pancake

Option 1: Pan Fry:

1. Melt some coconut oil or butter in a pan and pour some batter onto the pan (do not make them too thick)
2. Cook for about 2 minutes until “air -pockets” appear in pancake or underneath seems brown
3. Flip over to other side slowly as they break easier than flour pancakes

Option 2: Oven Bake:

1. Preheat oven to 200 C
2. Lightly grease a non-stick ovenproof pan or dish with butter or coconut oil
3. Pour the batter into the pan or dish and ensure that ingredients are evenly distributed in the pan/dish.
4. Carefully transfer the pan to the preheated oven and bake for about 25 minutes. It will appear puffed straight out of the oven, but will quickly collapse.
5. Cut the pancake into thin wedges and serve.
6. (Remember that the pan is hot; I usually place a dishtowel or oven mitt over the handle as a reminder.)
7. The pancake is best served fresh out of the oven. However, leftover slices can be reheated.