Main Office: Nutri Vive Nutrition Consultancy, No. 49 John St, Kilkenny, Ireland
087 680 2248(Secretary)

Diabetes & Heart Healthy & Low GI Pancakes

Apple & Cinnamon Pancakes-Diabetes Friendly

135g of self-raising flour 35g wholewheat flour
1 level tablespoon stevia or xylitol
1 teaspoon of baking powder 1 large egg
 200ml low fat milk
 2 medium apples
 1/2 teaspoon cinnamon
Measure the flours, baking powder, sweetener and cinnamon into a bowl Mix egg and milk together in a separate jug/large mug with a fork Add the egg/milk mixture to the flour mixture, mixing together well with a fork or whisk. Leave the pancake mixture to standTo stew the apples: peel and chop apples, and place them in a saucepan with 1 tablespoon of tap water. Cook on medium heat, simmering until the apples are soft. Remove from heat and blend the apples Add the blended stewed apples to the pancake mixture Add a drizzle of sunflower oil (about 1/2 teaspoon initially, and you can add a little more if needed halfway through the cooking process) to a frying pan and heat until sizzling Using a tablespoon, add 4 dollops of mixture (each being a good tablespoon-full) to the frying pan at a time.  Once you’ve finished adding the 4th ‘dollop’, the first one you put in the frying pan should be ready to turn over. Turn all pancakes over and cook for 1/2 minute on the the second side Continue until all the mixture has been used

Enjoy your healthy homemade treats!
Tips / Serving suggestions You don’t have to use apples – other fruits which work well include blueberries and raspberries. Soft fruits do not need to be stewed like the apple.

Diabetes, Heart Healthy &
Low Glycaemic Index Pancakes

1½ cups all-purpose flour
1/3 cup wheat germ
1/3 cup quick-cooking oats
1/2 teaspoon ground cinnamon
1 tablespoon ground almonds
2 large eggs, beaten
1½ cups  low-fat milk
1 ripe banana, mashed
1 cup frozen or fresh blueberries


1. Whisk together the flour, wheat germ, oats, ground almonds and cinnamon  in a large bowl.
2. In a separate bowl, whisk the eggs, milk, banana, and maple syrup until blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened. Stir in the blueberries.
3. Lightly oil or coat a large non stick skillet or griddle with non stick cooking spray and heat over medium-high heat. Pour the batter onto the skillet using a 1/8-cup measuring cup (equal to 2 tablespoons), forming 2-inch pancakes. Adjust the heat if the skillet gets too hot.
4. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 2 to 3 minutes. Flip and cook until the other side is golden, an additional 2 to 3 minutes. Repeat with the remaining cooking spray and batter.

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