Pistachio, Oat and Cranberry Breakfast Pancakes

Rating: 
Yield: 
12 pancakes
Ingredients: 

1 cup all-purpose flour
1 level teaspoon baking powder
½ cup porridge oats
2-3 level teaspoons caster sugar
½ cup shelled, unsalted pistachios, roughly chopped
½ cups cranberries
2 medium eggs, separated
1 ¼ cups buttermilk – see cook’s tip
Rapeseed oil, for frying
Greek yogurt and summer berries, to serve

Instructions: 

Mix the flour and baking powder in a large bowl. Stir in the oats, sugar, pistachios and cranberries. Make a well in the center and beat in the egg yolks and buttermilk to make a thick batter (it should have the consistency of thick cream). Whisk the egg whites until stiff but not dry and fold into the batter.

Heat a griddle pan or large heavy-based non-stick frying pan over a moderate heat. Add a tiny drop of oil to the hot pan. When the pan is hot, drop a heaped teaspoon of the batter into the pan; flatten slightly with the back of the spoon so that the pancakes are about 4 inches in diameter and about ¼ inches thick.

Cook for about 2 minutes or until bubbles start to break on the surface and pancakes are firm enough to flip. Flip and cook for 1-2 minutes more, until they feel springy when prodded. Transfer to a warm oven while you cook the rest, adding more oil as necessary.

Cook’s Tip

If you have trouble finding buttermilk you can use ½ cup of plain yogurt mixed with 1/3 cup 1% milk milk instead.

Preparation Time: 10 minutes

Cook: 15 minutes


Nutritional Information per serving (based on 12 servings): 139 calories, 5 g protein, 6 g fat, 0.8 g saturated fat, 16 g carbohydrates, 1 g fiber, 4 g sugar, 0.2 g sodium.

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fun facts

Pistachios, when eaten with high-carbohydrate foods, may result in lower than expected blood sugar levels, an important factor in reducing risk of diabetes.

According to a Penn State University study, it is suggested that pistachios reduce the body's biological response to stress.

One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%).

Pistachios are high in phytosterols which may lower cholesterol levels and decrease the risk of heart disease. In animal studies phytosterols have been shown to potentially have anti-cancer properties.

One serving of pistachios is 49 nuts, more than any other tree nut.

Forty-nine pistachios serve up to 20 percent of your Daily Value of B6, about the same as half an avocado.

You can obtain more dietary fiber from a serving of pistachios (3g) than a 1/2 cup of cooked broccoli, and the same amount of dietary fiber as an orange or an apple — approximately 10 percent of the Daily Value.

Just a single serving of pistachios provides you with the same amount of protein in a one-ounce serving of soybeans and can serve as a protein alternative to meat, poultry or beans according to the USDA Food Guide Pyramid.

Pistachios are a naturally cholesterol-free snack and contain just 1.5 grams of saturated fat.

Celebrate the greatness of nuts! October 22 is National Nut Day and February 26 is National Pistachio Day!