Original advice of a nutritionist: how to celebrate pancake day without gaining weight

In the Pancake week, it is customary to eat off – to gain a little body fat before the upcoming Lent. And yet nutritionists recommend not really to get involved. The more that pancakes can not be called completely healthy. How to spend these days with benefit for health? Tips gives Muscovites the chief nutritionist of the city of Antonina Starodubova.

photo: Lily Sharlovskoe

Previously, our ancestors worshiped pancakes. Though, because of their form they were like our main heavenly body — the Sun. Well, on Shrove Tuesday and they did eat every day

Pancakes, of course, there are beneficial properties. They are able to provide the body with not only calories, but also a number of nutrients. Their caloric content is 230 kcal per 100 grams; they contain 6 grams of protein, 30 grams of carbohydrates and 10 grams of fat. Milk or kefir pancakes contain milking 20% of the daily value for calcium. In addition, if you wish, you can consider pancakes a source of phosphorus, vitamins B1 and B2, iron and folic acid.

And yet, every day to consume pancakes, of course,not worth it. They are very nutritious, they have a lot of sugar and fat. And in those pancakes that are sold in the culinary departments stores, and all ponapihano who knows what.

But, of course, impossible to talk about the benefits or harm of all pancakes indiscriminately. A lot depends on what they’re made of, what ingredients are in their makeup and how they are cooked.

We should also have in mind that the pancakes with various fillings or full sun can be fraught with additional danger. The shelf life of such much smaller, and not all filling useful. To eat them immediately after cooking, emphasizes Antonina Starodubova.

First, says Dr. Starodubov, oven they need to be themselves and not buy in the supermarket.

Secondly, it makes sense to slightly “upgrade” the classic recipes that will reduce the amount of fat, calories and unnecessary additives. For example, it is not useful to wheat flour to add extremely useful elements: for example, barley, rye or buckwheat flour, rolled oats or millet cereal. These ingredients will improve the fiber content. Dietary fiber included in their composition, will cause a feeling of fullness, whereas calories in the dish will be significantly less. Pancakes from whole wheat flour contain higher amounts of calcium, iron, phosphorus and vitamins of group B.

Third, instead of whole milk you can use milk reduced fat. Some Housewives make pancakes with soy, almond or coconut milk.

In the quarter, try to do a minimum of salt and sugar. Sugar can be replaced with honey or stevia. A healthy alternative to sugar and syrup are fruits. Using as toppings chopped fruit or vegetables, you additionally will enrich pancakes with vitamins and minerals. Useful options are blueberries, Apple, banana, pineapple, cranberries, raisins, pumpkin, carrots, zucchini or sweet potatoes.

Fifth, if you expect pancakes, choose also the best healthy options. Let’s start with those who raise the caloric value of the dish, and with it your risk of to gain weight it is cheese, fatty and sweet cheese, pork, sausage, or ham. But nutritional (i.e., useful) the value of the pancake will raise toppings such as low-fat cottage cheese, minced boiled chicken breast, Turkey, low-fat beef, braised vegetables, fruits and berries.

Too sugary or fatty toppings contraindicated in overweight, diabetes, and diseases of the gastrointestinal tract.

Sixthly, though useful was not get yourself pancakes, the main thing — to observe moderation.

Here is the recipe healthy vegetable pancakes made of spelt flour

Spelt and wheat flour in equal proportions – 150 g yogurt 300 ml; eggs 2 pieces; ricotta 2 tbsp; olive oil 2-3 tbsp; sugar 1-2 tbsp; salt and soda one pinch

Lightly whisk the eggs, yogurt, ricotta, butter, salt, soda and sugar. Add gradually flour and knead the dough without lumps. Leave the dough for 30 minutes. Bake pancakes on both sides.

How to store pancakes?

We remind you that the shelf life of pancakes depends on if they are filled and, if so, what kind. Simple pancakes at room temperature are not stored for more than four hours, in the refrigerator for about a day in a sealed container and frozen up to several months. Pancakes with filling, such as cheese, is stored much less. If you plan to keep the pancakes some time, the best way to freeze freshly made, immediately after cooling, and before eating bake in the oven at a temperature below 160 C.

And more. Remember that Mardi Gras is a fun holiday with games and festivities in the fresh air, socializing with family and friends, and pancakes, just a nice excuse to visit or to make a boast of culinary skills.

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