Super foods recipe: citrus pancakes

Pancakes are a breakfast staple in many homes. Here's a super-simple recipe for making delicious and healthy pancakes loaded with Vitamin C:

You need vitamin C for healthy bones and skin, and few foods give you more of that vital nutrient than citrus fruit such aslimes, lemons, oranges, grapefruit and tangerines.

• Vitamin C also acts as an antioxidant, which helps to prevent cell damage, reducing the risk of cancer and other chronic diseases.
• Rich in vitamin C, oranges also contain more than 170 different beneficial plant compounds.
• The nutrients and natural chemicals in oranges are thought to help to boost the immune system, regulate blood pressure and promote healthy skin.

Preparation:  10 minutes
Cooking:  12 minutes
Serves:  4

Ingredients:

• 2 large oranges
• Juice of 1 lemon
• 30 g (2 tbsp) honey
• 120 g (1/2 c) whole wheat flour
• 1 egg
• 240 ml (1 c) low-fat (1%) milk

Method:

1. Peel oranges and slice them into segments, removing all the pith. Put the segments and any juice into a small pot with the lemon juice and honey. Place the pot over low heat, stir the mixture and warm through.
2. Add whole wheat flour and a pinch of salt to the bowl. Add egg and low-fat (1%) milk and beat until the mixture becomes a smooth batter.
3. Brush a non-stick frying pan with a little olive oil or canola oil and set over high heat. When the pan is very hot, spoon one-eighth of the batter into the centre of the pan. Swirl it around to coat the pan and cook for one minute, or until the underside is flecked with brown. Turn the pancake with a spatula and cook for another 30 seconds. Transfer to a plate and keep warm.
4. Repeat with the remaining mixture to make another seven pancakes. Serve with warm orange sauce spooned over each pancake.

• For a sweeter pancake dish, use 240 grams (one cup) canned mandarin oranges instead of orange segments and dust with confectioners' sugar just before serving.

Nutritional information: 

• 228 calories
• 5 g fat
• 1 g saturated fat
• 40 g carbohydrates
• 9 g protein
• 5 g fibre

Sounds simple, right? Now you can add a delicious and healthy touch to your regular breakfast with these citrus pancakes!

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