Photo: Oleg RUKAVITSIN
Maslenitsa continues, we will treat ourselves to pancakes for a few more days. And you don’t have to suffer any regrets; After all, pancake fillings can be very healthy!
“People are often afraid to eat pancakes because they are too fatty and high in calories,” says our expert nutritionist Lyudmila Denisenko, “but standard pancakes with milk contain an average of 180 to 200 kcal per hundred grams. That’s three pancakes. It’s It is true that the main “danger” for the waist is in the fillings: high-calorie meat or sweets. But even these pancakes contain an average of 200 kcal per 100 grams. That is, well, 600 per serving of three pancakes. And you are unlikely to eat more.
And why think about calories on vacation when you can think about the pleasure and benefits? That’s why different fillings for pancakes are good.
CLASSICS OF THE PANCAKE GENRE
1. Red caviar.
It contains a complete complex of fat-soluble vitamins: A, D, E, K, as well as omega-3 fatty acids. Recommended for loss of strength, helps with disorders of the brain and nervous system.
Calorie content: 250 kcal per 100 grams. But usually they don’t put more than 10 to 15 grams in a pancake.
2. Red fish.
The same omega-3 fatty acids that our heart needs, complete proteins, amino acids. The pancakes are served cut into slices, each slice containing between 10 and 15 grams.
The calorie content per 100 grams is 200 kcal on average.
3. Cottage cheese.
It contains calcium and proteins, normalizes the functioning of the central nervous system and the cardiovascular system, stimulates brain function.
Pancakes with cottage cheese are a great breakfast because they combine protein and carbohydrates, giving you long-lasting satiety and giving you energy.
The calorie content of 5% cottage cheese (low fat is not so healthy) is 120 kcal.
4. Sour cream.
Contains vitamins A, D, K, C, B, as well as minerals: calcium, magnesium, phosphorus, potassium, sodium, zinc, selenium, copper, iron.
Calorie content: 15% – 158 kcal. 20% – 206 kcal.
WHICH FLOUR IS BETTER
We are used to making pancakes with premium wheat flour and in general this is really an ideal option. But it will be more useful to mix approximately 1:1 with other flour: buckwheat, oats or corn. Each type of flour contains an average of 300 to 350 kcal, so the difference is not big.
WHAT WILL REDUCE CALORIES?
* Healthy baking: for example, pancake batter can be poured over stewed cabbage, fried mushrooms, grated apple, zucchini or pumpkin.
* Add oil not to the pan, but to the dough. Add a couple of teaspoons (about 80 kcal) and that’s enough: in good pans you can fry pancakes without oil.
* Dilute milk or kefir with water.
It is true that the dough will be fresher. But delicious toppings will help. We won’t skimp on them!
ON A NOTE
Make light fillings
If you want pancakes, but are afraid of gaining weight, you can make them low-calorie with healthy fillings.
+ Low-fat cottage cheese with red fruit sauce.
Instead of jam, make a healthier option: puree fresh or frozen fruits in a blender with low-fat yogurt without additives and a tablespoon of honey or your favorite syrup.
+ Soft cheese and herbs.
Soft pickled cheeses, chopped and mixed with herbs, are a very healthy filling. They have fewer calories than classic cheese (100 grams of Adyghe cheese – 240 calories).
+ Classic and chicken breast.
Boiled chicken breast itself is very soft, but if you season it with grated cheese (for example, Tilsiter or Russian) and then heat it a little, the cheese will melt, mix with the meat and turn out very tasty.
+ With stewed or boiled vegetables.
For example, a mixture of zucchini, onions, sweet peppers and tomatoes.
Or stewed white cabbage with chopped boiled egg.
Boiled spinach with low-fat cottage cheese. For flavor, you can add a pinch of ground nutmeg.
In general, there is a lot of room for fantasy fillings. People who follow a proper diet know many dishes with vegetables that are not as bland as they might seem. And in combination with pancakes they are absolutely wonderful.
