Muffin tin pancakes

Serves: 12 (makes 12 pancakes)

Time to make: 25 mins

Hands-on time: 10 mins

Ingredients

Batter
½ cup wholemeal flour
3 eggs
½ cup skim milk (or non-dairy equivalent)
1 tablespoon maple syrup (optional)
spray oil
No-dairy topping
⅓ cup fine desiccated coconut
1 cup peaches apples or blueberries
1 teaspoon lemon juice
1 tablespoon honey

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Instructions

Stay Awake

1 Preheat oven to 200°C. Add flour to a bowl and whisk in the eggs. Gradually add milk (and maple syrup, if using), and keep whisking until batter is smooth. Spray a muffin tin with oil. Divide batter between 12 muffin cups (each about one-third full).

2 Bake for 12—15 minutes until golden-brown. The pancakes will puff up a little during baking, then go flat when you remove them from the oven.

3 Combine topping ingredients and spoon onto pancakes.

Variations

Instead of fresh fruit, try using canned or frozen.
Make the pancakes gluten free: Use gluten-free flour.
For a dairy-free batter, try using soy, oat or almond milk.
For warm pancakes, add topping then return tray to oven for another 5—7 minutes.
For more colour, decorate plate with a handful of seasonal berries, kiwifruit slices or mint leaves.

Nut-free topping
1 cup reduced-fat ricotta (or try Philadelphia light cream cheese spread)
1 ripe banana, peeled and mashed
1 teaspoon vanilla essence
squeeze lemon juice (to prevent browning)

Nutrition information per pancake with nut-free topping: 320kJ (77cal), 5g protein, 3g total fat, 1g sat fat, 10g carbs, 4g sugars, 1g fibre, 60mg sodium, 50mg calcium, 0.5mg iron

Nutrition Info (per serve)

Calories 7 cal

Kilojoules 320 kJ

Protein 3 g

Total fat 4 g

Saturated fat 2 g

Carbohydrates 10 g

Sugar 4 g

Dietary fibre 1 g

Sodium 20 mg

Calcium 30 mg

Iron 0.5 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.