Brenda Khan
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It involves eating plenty of vegetables, fruits, whole grains, and extra virgin olive oil. This diet can lower the risk of cardiovascular disease and other chronic conditions. While pancakes are not a traditional Mediterranean dish, there are several pancake recipes that follow the guidelines of the Mediterranean diet. These include buckwheat pancakes, flaxseed pancakes, and pumpkin spice oatmeal pancakes. These pancakes are made with healthy ingredients and can be topped with fruits, nuts, and other nutritious toppings.
| Characteristics | Values |
|---|---|
| Mediterranean diet | Emphasizes plant-based foods and healthy fats |
| Common foods | Veggies, fruits, whole grains, olive oil |
| Pancakes | Can be made with whole wheat flour, buckwheat, pumpkin spice oatmeal, flaxseed, or white whole wheat flour |
| Toppings | Yogurt, maple syrup, honey, cooked fruit, chopped pecans, coconut cream, vanilla, and chocolate chips |
| Health benefits | Lower risk of cardiovascular disease and other chronic conditions |
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What You'll Learn
Buckwheat pancakes with coconut cream
While buckwheat pancakes with coconut cream are not traditionally Mediterranean, they do follow the guidelines of the Mediterranean diet. This recipe is gluten-free and fluffy, and it won't leave you feeling lethargic and bloated like regular pancakes. Buckwheat has an earthy, nutty flavor and is packed with protein and essential amino acids.
To make the pancakes, you will need the following dry ingredients:
- Buckwheat flour
- Baking powder
- Baking soda
- Salt
And the following wet ingredients:
- Egg
- Coconut cream
- Almond milk
- Vanilla
- Maple syrup
First, mix the dry ingredients in one bowl with a fork. In a separate bowl, whisk the wet ingredients. Combine the dry ingredients with the wet ingredients and mix with a spoon, being careful not to overmix. Fry the pancakes in a skillet with olive oil or coconut oil. Add 2 teaspoons of oil per round of pancakes. Flip the pancakes once bubbles appear throughout, and top with a dab of yogurt and a tablespoon of maple syrup.
You can also get creative with your toppings. Try fresh fruit, such as roasted strawberries, or a combination of almond butter, maple syrup, and toasted nuts. If you want thicker and fluffier pancakes, you can substitute half of the buckwheat flour with whole wheat or all-purpose flour. However, this will make the pancakes non-gluten-free.
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Pumpkin spice oatmeal pancakes
Ingredients:
- Pumpkin puree
- Rolled oats (or oat flour)
- Eggs
- Milk (any type, e.g. almond, oat, or regular milk)
- Maple syrup (for sweetness and topping)
- Vanilla extract
- Baking powder
- Spices: cinnamon, nutmeg, allspice, ground ginger, and/or a blend of pumpkin pie spices
- Olive oil or coconut oil for cooking
- Optional toppings: Greek yogurt, pecans, or butter
Method:
First, place all the ingredients, except the cooking oil and toppings, into a blender and blend until the batter is smooth. You can adjust the consistency of the batter by adding a little more milk if needed.
Next, heat a griddle or large non-stick pan over medium heat and add a small amount of olive oil or coconut oil. Once the pan is hot, pour about 1/3 cup of batter for each pancake. The batter may be thick, so you may need to spread it out a little with a spoon.
Cook the pancakes for 2-4 minutes until they puff up slightly and you see bubbles along the edges. Then, flip the pancakes and cook until golden brown on the other side. Repeat with the remaining batter, adding more oil as needed.
Finally, serve the pancakes with your desired toppings. A drizzle of maple syrup and a sprinkling of chopped pecans or a dollop of Greek yogurt are excellent choices.
These pancakes are a tasty and nutritious way to start your day, providing you with fibre, potassium, and vitamin C from the pumpkin puree and the numerous health benefits of oats. Enjoy them as a cozy autumnal treat or an anytime indulgent yet healthy breakfast option.
Now, coming to the Mediterranean diet, it is not entirely clear if pancakes are a part of it. However, there are recipes for Mediterranean Diet Pancakes that use whole wheat pastry flour, white whole wheat flour, or regular whole wheat flour. Buckwheat pancakes with coconut cream are also mentioned as following the guidelines of the Mediterranean diet. So, while traditional pancakes with white flour and sugar may not be the best choice, there are definitely healthier alternatives that you can enjoy as part of a Mediterranean-inspired meal plan.
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Flaxseed pancakes
Pancakes can be included in the Mediterranean diet, but the traditional recipe may need some adjustments. For example, instead of using white flour, you can use whole wheat flour or white whole wheat flour, which has a lighter colour and a milder flavour. Buckwheat pancakes are also an option and can be topped with coconut cream, vanilla, and maple syrup.
If you're looking for a pancake recipe that follows the Mediterranean diet, flaxseed pancakes are a tasty and healthy option. They can be made low-carb, keto, and gluten-free. Here is a basic recipe for flaxseed pancakes:
Ingredients:
- Flaxseed meal: You can use either brown or golden flaxseeds, but golden flaxseeds have a milder flavour and a nicer colour. Grind the flaxseeds into a fine powder using a food processor or a blender.
- Whole wheat flour: This is used to make the pancakes. You can also use plain white flour, but this may affect the consistency of the batter.
- Cornstarch: 3 tablespoons.
- Granulated Sugar: 1 tablespoon.
- Egg: 1. You can use a vegan egg replacer if needed.
- Vanilla Extract: 2 teaspoons.
- Milk: 1 ½ cups. You can use almond or any other type of nut milk to keep the recipe dairy-free.
- Lemon Juice: Provides the acid that the baking soda needs to help the pancakes rise. You can also use vinegar or apple cider vinegar.
- Baking Soda: Helps the pancakes rise.
- Optional: Vegan chocolate chips – ½ cup.
Directions:
- Mix the whole wheat flour and cornstarch in a medium-sized mixing bowl.
- In a separate bowl, beat together the sugar and egg.
- Add the ingredients from the first bowl to the second bowl.
- Spray a griddle with a light non-stick spray and preheat it over medium heat.
- Pour the batter onto the griddle and cook until you see little bubbles forming on top of the pancake.
- Flip the pancake and continue cooking until done.
You can serve these pancakes with sweet or savoury toppings of your choice. Some suggestions include maple syrup, honey, chopped pecans, blueberries, bananas, chocolate chips, and ricotta cheese.
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Whole wheat pastry flour pancakes
Pancakes can be included in the Mediterranean diet, as long as they are made with healthy ingredients. For example, you can make pancakes with whole wheat pastry flour, which is a healthier alternative to white flour. Whole wheat flour is also more nutritious and has a nutty flavour.
Ingredients:
- 1 1/2 cups (195g) whole wheat pastry flour
- 1 cup of milk (dairy or non-dairy)
- 1 egg
- 2 tablespoons of melted butter or plant-based butter/coconut oil
- 1 teaspoon of vanilla extract
- 1 teaspoon of baking powder (aluminium-free)
- 1/4 teaspoon of salt
- 1 teaspoon of cinnamon (optional)
Method:
First, whisk together the dry ingredients in a large bowl: the flour, baking powder, salt, and cinnamon (if using). In a separate bowl, whisk together the milk, egg, melted butter, and vanilla extract.
Create a well in the centre of the dry ingredients and slowly pour in the milk mixture. Gently stir the batter until just combined—it's okay if there are a few small lumps. If the batter is too thick, add a little more milk.
Heat a skillet or griddle over medium heat. You can test if it's ready by sprinkling a few drops of water on the surface. Once the skillet is hot, pour or scoop the batter onto the surface to form pancakes of your desired size.
Cook the pancakes until bubbles appear throughout, then flip and cook until golden brown on the other side. Serve immediately with your choice of toppings.
Toppings:
These pancakes can be served with a variety of toppings. Some options include:
- Maple syrup
- Honey
- Yogurt
- Fresh fruit (blueberries, peaches, bananas)
- Chopped nuts (pecans)
- Peanut butter or almond butter
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Mediterranean diet breakfast ideas
The Mediterranean diet is a healthy and delicious way to start your day. It focuses on whole grains, fresh fruits and vegetables, and healthy fats like olive oil. Here are some Mediterranean diet breakfast ideas to get you started:
Mediterranean Breakfast Bowls
A popular choice for a Mediterranean breakfast is a savoury bowl with eggs, hummus, and veggies sautéed in extra virgin olive oil. You can also add falafel or fried tofu for a vegan option. These bowls are easy to prepare ahead of time and can be stored in the fridge for up to 3 days.
Avocado Toast
Avocado toast is a nutritious and tasty breakfast option. You can elevate it by adding toppings such as smoked salmon, fresh dill, and capers, or combining it with Greek yogurt and honey.
Yogurt and Honey
Thick Greek yogurt with honey is a traditional Mediterranean breakfast that has been enjoyed by Greeks for a long time. It's a simple yet delicious combination that provides a great source of protein and healthy fats.
Overnight Oats
Overnight oats are a convenient breakfast option that can be prepared the night before. You can add various ingredients such as chopped dates, honey, cinnamon, and pine nuts to suit your taste.
Baked Eggs
Inspired by the Greek dish spanakopita, this breakfast option includes spinach, onion, feta, and eggs baked in muffin tins for a quick and portable breakfast.
Mediterranean Diet Pancakes
For a sweet breakfast option, you can make pancakes using whole wheat pastry flour, which gives them a nutty flavour and a fluffy texture. Top them with cooked fruit, such as peaches, blueberries, or bananas, or a drizzle of maple syrup.
Other Ideas
Some other quick and easy Mediterranean breakfast ideas include smoothie bowls, homemade yogurt, egg muffins, and oven-baked eggs. You can also make a hot cereal mix with whole grains and keep it on hand for a warm and fibre-rich breakfast.
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Frequently asked questions
Yes, there are several pancake recipes that follow the Mediterranean diet. The Mediterranean diet emphasizes plant-based foods, fruits, veggies, whole grains, and healthy fats.
There are many pancakes that follow the Mediterranean diet, including flaxseed pancakes, buckwheat pancakes, and pumpkin spice oatmeal pancakes.
Some other breakfast ideas that follow the Mediterranean diet include shakshuka, lentil bars with eggs, and Mediterranean diet carrot cake.
