Oaty blueberry pancakes with toasted almonds and Manuka honey

A delicious, healthy and filling ‘superfood’ breakfast.

I love a treat breakfast, it takes me back to a visit to America with my friend’s family when I was 16- every morning her Aunt cooked these amazing treats, waffles, blueberry muffins, pancakes… I still love at the weekend to make a more special breakfast, but I’m also conscious about keeping it healthy. When Rowse honey asked me to create a superfood breakfast containing their Manuka honey, I was well up for the challenge! My biggest discovery in the past year is oats- I can’t believe I had never discovered how versatile they are before- not only that but they are so filling, if I have had them for breakfast then snacking never even crosses my mind before lunch!

I’ve created these delicious blueberry oaty pancakes, which are just perfectly set off topped with crunchy almonds, and sweet, floral Manuka honey. If you haven’t heard about what makes Manuka honey so special, it has a level of antibacterial activity (as does all honey), but Manuka has a different type known as Non-Peroxide Activity (NPA). This antibacterial action is dictated by Methylglyoxal (MGO) and is less affected by heat, light, acidity, moisture and oxygen, meaning its antibacterial properties are more robust than traditional honey. Manuka is now widely recognised and bought for its perceived health benefits, derived from its antibacterial properties, and is believed to have immune boosting properties. It was interesting when I was in my local health food shop buying oats and almonds for this recipe, there was an elderly lady in the queue in front of me buying several jars for her arthritis (it is also believed to have anti-inflammatory properties)!

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There has been a lot of press around whether Manuka honey being sold around the world is genuine. Real Manuka honey comes only from New-Zealand, from bees feeding from the nectar of the Manuka tree. Unfortunately many jars of Manuka sold are actually not pure Manuka honey- current guidelines on testing and labelling do not adequately define what constitutes authentic Manuka Honey. This makes it possible for some brands to claim that inauthentic products are real Manuka Honey, even if they don’t have enough methylglyoxal (MGO) – the active component in Manuka Honey that dictates its NPA rating. As such, some Manuka Honeys carry labels which promise an ‘active’ ingredient. However, Rowse believes that Manuka Honey should have a minimum NPA rating of 5+ to be considered real Manuka Honey and the Rowse Campaign for Real Manuka calls for more stringent testing and labelling.

To ensure all Rowse Manuka Honey is 100% authentic, it’s tested twice; once at source in New Zealand and again on arrival in the UK. This ensures that the NPA level stated on the label is matched by the level in the jar. By testing it twice Rowse ensures that customers are getting the real deal every time, value for money and serves to protect the authenticity of real Manuka honey. Rowse NPA Manuka Honey is guaranteed 100% pure and authentic- Rowse is committed to ensuring customers get value for money and to protect the authenticity of this much loved product.

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This recipe is therefore full of ‘superfood’ ingredients- the Manuka honey, with its  immune-boosting potential, oats which are rich in fibre and have a whole host of health benefits (along with their amazing filling-power), blueberries which are low in calories and high in nutrients, including phenolic compounds with an antioxidant capacity significantly higher than vitamins C or E (information from the NHS website)and almonds which are not only delicious, but also nutritious, loaded with antioxidants and fibre. There is no added sugar, all of the sweetness comes from the honey and blueberries, and these are also fat free, using 0% fat Greek yoghurt, and baked rather than fried.

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You can find out more about Rowse Honey, the Campaign for Real Manuka, and general information about honey, including more recipes, by visiting the Rowse Honey website.

This is a commissioned post for Rowse Honey, all opinions are my own

 

My Recipe

Serves: 2
Syns: 6 per portion (2.25 for almonds, 2.5 for honey, 0.8 for blueberries, 0.25 for baking powder, 0.2 for almond milk)
Healthy Extra: B (oats)

Ingredients

  • 80g porridge oats
  • 80g 0% fat Greek yoghurt
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 2 tbsp almond milk
  • 2 eggs
  • pinch of salt
  • 80g fresh or frozen blueberries
  • 2 tbsp Rowse Manuka Honey
  • low calorie cooking spray

Method

  1. Preheat oven to 180c
  2. Place the oats, yoghurt, baking powder, vanilla extract, almond milk, eggs and salt in a bowl, and mix thoroughly together, then gently stir through the blueberries.
  3. Line a large baking tray with baking parchment, and spray with low calorie cooking spray.
  4. Using a tbsp, dollop the mixture onto the baking parchment, making 6 separate pancakes (approx 2 tbsp per pancake)
  5. Bake on top shelf for 10 minutes, spray the tops with more cooking spray, flip with a spatula, and cook for another 10 minutes.
  6. Whilst waiting for the pancakes to cook, dry-fry your flaked almonds until they are golden brown and smelling amazing (about 2-3 minutes, high heat)
  7. Serve the pancakes (3 per person) sprinkled with the almonds, and then drizzle 1 tbsp Rowse Manuka honey over each portion.

Additional Info

If you are following Slimming World, and wish to reduce the syns in this recipe, you can cut down, or cut out the toasted almonds, and you could use milk from your Healthy Extra A allowance.

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