Like grandma’s: delicious dietary kefir pancakes with apples and bananas

Proper nutrition and diet do not imply a complete rejection of familiar and favorite foods. A well-designed dietary menu can even include baked goods, but with one condition: all high-calorie ingredients must be replaced with lighter analogues. Such castling allows you to introduce your favorite dietary pancakes into the diet, which, as part of a proper nutrition system, are prepared without the use of wheat flour.

What is the difference between diet pancakes and regular pancakes?

To prepare dietary pancakes, you need to replace some ingredients and use low-fat products.

Instead of sugar, which is added to regular pancakes, you should use natural sweeteners. Refined sugar is a source of fast carbohydrates, is addictive and is stored in the body as fat. It is worth giving preference to natural sweeteners, such as stevia, maple syrup, grape and coconut sugar, or xylitol.

You can use any flour to make pancakes, with the exception of white wheat. It is acceptable to use oatmeal, chickpea, corn and whole grain flour - they are rich in fiber and healthy vitamins, and, unlike white flour, have a positive effect on the functioning of the gastrointestinal tract.

Almost any recipe for dietary pancakes includes milk or kefir as the main ingredient. It is best to use low-fat or low-fat dairy products when making pancakes.

If you want to make meat pancakes, you need to choose meat with less fat: poultry, veal, rabbit. This way the finished pancakes will contain fewer calories.

What ingredients to choose

First of all, let's choose kefir. To reduce calorie content, you need to take a low-fat dairy product with a fat content of no more than 1.5%. You need to choose natural kefir, prepared without added vegetable fats.

Eggs can be included in the recipe, but not more than one, since the yolk contains a lot of fat. You can make pancakes without eggs, they will turn out no less tasty.

The next required component is flour. Instead of premium wheat flour, you can use flour from other grains, such as oatmeal. Sugar should also be excluded from the recipe, or at least limit its amount. Instead of sugar, you can use substitutes, or add sweet fruits and raisins.

Owl! Replacing sugar with honey is irrational, since honey is a very high-calorie product. And when heated, the beneficial properties of honey are lost. Therefore, it is better to serve honey in a small amount with ready-made pancakes.

For fluffiness, use baking powder or baking soda. It is recommended to stir the soda in kefir and leave for a few minutes, and only then can you add the rest of the ingredients. Baking powder can be added at the same time as flour. You can also make the dough with yeast, but it will take more time.

You need to fry the pancakes in a frying pan with a non-stick coating and a minimum amount of oil. You can also bake pancakes in the oven.

Interesting facts: despite the fact that kefir is made from milk, it is more useful for adults. Calcium is much better absorbed from kefir; in addition, kefir, unlike milk, does not interfere with the absorption of iron.

Spinach pancakes

To make healthy spinach pancakes, you will need:

• 1 tablespoon rice flour;
• 4 eggs;
• 100 grams of frozen spinach;
• pepper and salt.

Thaw spinach and drain. Then mix three eggs, yolk, pre-sifted rice flour, salt and pepper in a bowl, add spinach. After this, beat all ingredients with a mixer until smooth. Bake the pancakes without oil over medium heat, covered with a lid. The pancakes are unsweetened and have a rich emerald color. You can serve them with honey as a sweetener.

PP banana pancakes without flour

Dietary to the highest standards, these curvaceous cuties will require a little trouble. Generous bonuses are obvious: low-calorie, gluten-free, no extra carbohydrates, gluten-free and casein-free. The secrets of success are simple. The main thing is to apply them one after another, without skipping or rushing.

For 2 servings (150 g each):

• Eggs - 2 pcs. (65 g each)
• Banana (very ripe!) - 1 pc. (100 g)
• Lemon juice - 1 tbsp. spoon

Forward - through the lighthouses and photos!

First: we are not afraid to take a very ripe banana. This is a fruit that already has dark spots on its skin, as in the photo below.

Second: you need to beat the ingredients in a blender for 2 minutes, no less! There should be a lot of air in the dough.

Third: be sure to grease the pan with oil. After heating, start frying over moderate heat.

Fourth: lay out the pancakes like Japanese pancakes - in portions. Place one tablespoon and cover with a lid - wait 1-2 minutes. The dough will set and the top will become matte. Now put the second tablespoon of the mixture on the pancakes and cover the pan with a lid. We are waiting again. You can repeat the 3rd circle - with an incomplete tablespoon of dough. There will be more time spent, but the pomp will be great.

Fifth: use two forks to turn the pancakes over. This is the only way we can keep them intact. Please note: there is no flour in the dough. Handsome men tear much more easily: like your favorite tights at prom, just take a break!

With zucchini

To prepare zucchini pancakes you will need:

• one young zucchini;
• egg;
• carrot;
• onion;
• spices, salt, pepper.

The zucchini should be peeled and grated on a coarse grater. Then you need to add finely chopped carrots, onions and eggs to it. You can add spices, salt and pepper to taste. Mix the resulting mass thoroughly and leave for a while so that the vegetable juice drips to the bottom of the bowl, otherwise the dough will be too liquid and will not hold its shape.

Rub a baking sheet with vegetable oil and place the resulting mixture on it. Bake the pancakes for fifteen minutes in a preheated oven.

From rice flour with kefir

To make rice flour pancakes with kefir, you will need:

• 200 grams of rice flour;
• two eggs;
• 250 ml kefir;
• salt.

First, beat the egg whites until stiff. While beating, add salt and yolks, then kefir and flour. The consistency of the resulting dough should be homogeneous, without lumps, and similar to regular dough for pancakes and pancakes. If the dough is too thick, you can add a little more kefir. You need to fry the pancakes over low heat, turning them over when the top side becomes matte. Ready-made pancakes can be served with sour cream, honey or maple syrup; if desired, you can add stevia or grape sugar to make the pancakes sweeter.

From pumpkin

Pumpkin pancakes can be either a complete dish for breakfast or dinner, or serve as a dessert. It depends on what type of pumpkin you decide to use. Unsweetened pancakes can be prepared with regular pumpkin, which can be found in any garden, but for sweet pancakes, sweet butternut squash is more suitable.

Regardless of the type of pumpkin you choose, you will need the following ingredients to make pancakes:

• 200 grams of pumpkin;
• 200 grams of low-fat cottage cheese;
• one chicken egg;
• 4-5 tablespoons of flour;
• salt.

If desired, you can add some spices - nutmeg, cinnamon or cardamom.

Pre-peeled pumpkin should be grated on a fine grater. After this, add the egg, flour and cottage cheese, mix thoroughly until smooth. You can cook pumpkin pancakes in a frying pan, in the oven or in a slow cooker.

PP recipes for zucchini pancakes with photos

Zucchini pancakes

We will need:

• Small zucchini;
• 1 – 2 eggs;
• Salt, pepper - to taste;
• Vegetable oil for frying.

Grate the zucchini, add salt, let stand and drain the juice. Add egg, pepper, flour. Fry in a heated frying pan until golden brown.

Serve with low-fat sour cream, yogurt or fresh vegetables.

Pancakes with cheese

Required Ingredients:

• Zucchini – 250 g;
• 50 g hard cheese;
• Egg;
• 3 tbsp. l. rice flour;
• Dill greens;
• Salt - to taste.

Grated zucchini and cheese. Add the egg, flour, finely chopped herbs and salt. Mix everything thoroughly. We form pancakes and fry in a frying pan with a/p coating.

Serve with spicy sauce. To prepare it, mix sour cream, finely chopped herbs, garlic, and grated cucumber.

Whole wheat pancakes baked in the oven

To prepare them you will need:

• Zucchini – 450 g;
• Carrot;
• Onion;
• 160 g natural yogurt;
• 3 tbsp. l. whole grain flour;
• Salt, garlic, spices - to taste.

Grate the zucchini and drain off the juice. Add chopped onion and garlic, grated carrots, spices, yogurt, flour, salt and mix thoroughly.

Line a baking sheet with parchment paper soaked in oil, place the pancakes at a short distance from each other and bake in a preheated oven for 40 minutes.

Buckwheat porridge pancakes

You can cook it if you have some cooked buckwheat porridge left.

We will need:

• 200 g buckwheat porridge;
• Egg;
• 250 g zucchini;
• 2 tbsp. l. fiber.

For the sauce:

• 3 tbsp. l. black currant;
• 1 tsp. honey

Three zucchini on a grater. Squeeze the released juice into a separate bowl; it will be needed to prepare the sauce.

Add buckwheat porridge to the zucchini and mix well. Add the egg, fiber and mix again.

Form pancakes and place on a baking sheet lined with oil-soaked parchment paper. Bake at 180 degrees for 20 minutes.

Prepare the sauce : mix zucchini juice with blackcurrants and cook for 5 minutes. Add honey and beat until smooth.

Serve pancakes with sauce. If you wish, you can serve it with sour cream or natural yogurt.

Zucchini pancakes without flour

Required Ingredients:

• Small zucchini;
• Egg;
• 3 tbsp. l. coconut flakes;
• Dill;
• Salt - to taste;
• 1 tbsp. l. coconut oil.

Three zucchini on a fine grater. Add the egg, finely chopped dill, and coconut. Stir and let sit for 10 minutes. Fry in coconut oil until done.

Rice flour pancakes

Rice flour contains vitamins, minerals, and coarse dietary fiber. It is indispensable for weight loss and a gluten-free diet.

To prepare them you will need:

• 0.5 kg zucchini;
• Egg;
• 90 g rice flour;
• Greenery;
• Salt, pepper, garlic, spices - to taste.

Three zucchini on a grater. Add egg, salt, pepper, garlic, spices, flour. Mix everything thoroughly.

Forming pancakes. Place on a baking sheet lined with oil-soaked parchment paper and bake in an oven preheated to 180 degrees for 20 minutes.

Before serving, place a slice of tomato on top and sprinkle with sesame seeds.

Cornmeal pancakes

Required Ingredients:

• 0.5 kg of zucchini;
• 50 g corn flour;
• Egg;
• Dill;
• Salt, garlic - to taste.

Grate the zucchini, add salt and after 20 minutes squeeze out the juice. Add the egg, finely chopped dill, chopped garlic, salt, flour. Mix thoroughly.

Form pancakes and place on a baking sheet lined with oil-soaked parchment paper. Bake in an oven preheated to 180 degrees until done.

Bon appetit!

On the water

Water pancakes are a fairly simple option for a quick and satisfying breakfast or dinner for the whole family.

Ingredients:

• 200 grams of flour;
• three quarters of a glass of water;
• two eggs;
• baking powder;
• salt.

Place sifted flour and salt in a bowl. If desired, you can add a little cinnamon or vanillin to give the finished dish a pleasant aroma. Then pour in water and add baking powder and eggs, mix until you get a homogeneous dough without lumps.

Fry the pancakes over medium heat until a golden crust appears around the edges, then turn over and lightly fry the pancakes on the other side

With banana and oat flakes

These pancakes would be a great dessert. A banana will provide the necessary sweetness, so you don’t need to use sweeteners when making pancakes.

What you will need to make banana and oatmeal pancakes:

• 2 bananas;
• 100 grams of oatmeal;
• 2 chicken eggs;
• 50 ml skim milk.

First you need to grind the oatmeal into flour. Then, in a blender or using a fork, mash the banana until pureed. Beat the egg thoroughly, add oatmeal, banana puree and milk to the resulting mixture, mix thoroughly. The consistency of the dough should be similar to sour cream. You need to cook pancakes in a non-stick frying pan, without using oil. You can also cook banana pancakes in the oven or slow cooker.

Made with oatmeal, apples and raisins

Oatmeal can serve as the basis for pancakes for proper nutrition. For sweetness, add sweet apples and raisins to the recipe.

• 100 ml kefir;
• 1.5 cups oatmeal;
• 2 eggs;
• 1 apple;
• 2 tablespoons raisins;
• 1.5 teaspoons baking powder;
• 1 pinch of salt;
• a little lemon juice;
• vegetable oil.

To prepare pancakes, it is recommended to have small flakes; the dish will turn out more tender. You need to start cooking the day before. If you want to serve pancakes for breakfast, you need to start in the evening. Pour the flakes into a bowl, pour in kefir, and stir. Cover the bowl with a lid or cover with cling film. Place in the refrigerator overnight.

It is also better to prepare raisins in the evening so as not to waste time in the morning. It needs to be poured with boiling water for a few minutes, then rinsed and allowed to dry thoroughly.

In the morning, add eggs beaten with a pinch of salt. Peel the apples, cut them into small cubes or strips, sprinkle with lemon juice. Add eggs, apples and raisins to the swollen oatmeal and mix. Bake in a small amount of oil over low heat, frying on both sides.

Classic pancakes with kefir

Regular pancakes can also be tasty and healthy at the same time. It is enough to use organic sweeteners instead of sugar, and also take low-fat kefir.

For this recipe for pp pancakes, it is best to use kefir that is almost expired.

Required ingredients:

• 500 grams of low-fat kefir;
• 1 chicken egg;
• 1.5 tablespoons whole grain or rice flour;
• sugar substitute;
• salt;
• baking powder.

Beat the eggs in a bowl until stiff, add salt and sugar substitute. Then pour kefir into the resulting mass in a thin stream, add sifted flour and mix thoroughly. The resulting dough should be thick, flow slowly from the spoon, and under no circumstances should it spread over the pan. Add baking powder or soda, mix and leave the dough in a warm place to brew for half an hour. You need to fry the pancakes over medium heat until golden brown, after which you need to turn them over and fry over low heat - this way the pancakes will be well baked in the middle.

On cornmeal

Corn flour is a very healthy product containing a large amount of vitamins and microelements. For pancakes, it is best to use finely ground flour - then the pancakes will come out tender and airy.

To make cornmeal pancakes, you will need:

• 100 grams of corn flour;
• 200 ml kefir;
• one chicken egg;
• baking powder;
• sweetener.

Warm kefir to room temperature, add soda, egg and mix. After this, add sugar substitute and corn flour to the mixture. The consistency of the resulting dough should be the same as that for classic pancakes.

You can bake the pancakes in the oven or on a non-stick frying pan. You can serve corn pancakes with honey, yogurt or low-fat sour cream.

What are the benefits of zucchini

In this article I offer PP recipes for zucchini pancakes.

Pancakes are thick, soft flatbreads made from wheat flour, fried in a frying pan. The main difference from pancakes is size and thickness. The pancakes are smaller in diameter, but thicker.

Often pancakes are fried or baked using a mass of grated vegetables. For example, zucchini, onions, potatoes.

Source Wikipedia

The benefits of zucchini are obvious. It contains a large amount of vitamins - A. E, C, H, group B, mineral salts and trace elements.

Zucchini helps improve digestion. They contain compounds that have a positive effect on hormonal levels. They help remove excess fluid from the body and prevent the occurrence of varicose veins. Regulate cholesterol levels.

Due to their high iron content, eating zucchini helps avoid problems with the reproductive system and improves the functioning of the circulatory system. They contain antioxidants that prevent premature aging of the body.

Zucchini is a low-calorie product. 100 g of product contains only 24 kcal, so it is recommended for people who want to lose weight and people leading a healthy lifestyle.

With bran

Pancakes with bran are quite easy to prepare, and the bran itself contains fiber that is beneficial for the body, improves the digestion process, and includes many vitamins and minerals.

To prepare bran pancakes, take:

• 4 tablespoons bran;
• 150 ml kefir;
• 2 eggs;
• 1 tablespoon flour;
• baking powder;
• sweetener.

If desired, you can add a little cinnamon to the pancakes.

Pour kefir over the bran, stir and leave the resulting mass for twenty minutes so that the bran absorbs moisture and swells. Then add flour, salt, sugar substitute and eggs to the mixture, mix thoroughly. let the dough sit for five minutes, after which you can start preparing the pancakes. You need to fry them without oil in a non-stick frying pan or bake them in the oven.