Always check the labels of the products you use.
Method
- 1
Sift. Sift the 280 g wholemeal flour, 2 tsp baking powder, 1 tsp bicarbonate of soda, 1 tbsp sugar and ½ tsp salt together, then stir in the 25 g poppy seeds and 45 g toasted sunflower seeds.
- 2
Whisk. Whisk the 2 eggs, then whisk in the 480 ml buttermilk, 2 tbsp rapeseed oil and 2 tsp vanilla.
- 3
Combine. Quickly stir the flour mix and 2 tbsp lemon zest into the wet ingredients, taking care not to overwork the batter.
- 4
Heat. Heat a griddle over medium-high heat and brush with butter or oil.
- 5
Cook. Drop 3-4 tbsp batter per pancake, pressing about 6 raspberries onto each if using.
- 6
Flip. When bubbles break through the surface, flip and cook for about 1 min more until brown underneath.
Storage
Serve straight away, or once cool, wrap portions in cling film and freeze in a freezer bag. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 4 g protein per 100 kcal, about 16% of energy (needs ≥ 12%)
- Source of fibre: 1.9 g fibre per 100 kcal (needs ≥ 1.5 g)
Per 100 g of the finished dish, worked out from the nutrition per serving and the lowest likely cooked weight (about 128 g a serving), so the true values are, if anything, lower. Thresholds from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
2.7 g per serving
5.4 % of the 50 g daily maximum · 10.8 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- sieve
- large bowl
- medium bowl
- whisk
- griddle or large frying pan
- pastry brush
- 60 ml measure
- spatula
Nutrition per serving Calculated from USDA FoodData Central
| Per serving | Amount |
|---|---|
| Energy | 401 kcal |
| Protein | 16 g |
| Carbohydrate | 51.7 g |
| of which sugars | 8.2 g |
| of which free sugars | 2.7 g |
| Fat | 16.3 g |
| of which saturates | 2.4 g |
| Fibre | 7.8 g |
| Salt | 2.06 g |
Protein per 100 kcal
4 g High protein needs ≥ 5 g per 100 kcal (20% of energy) and ≥ 10 g per serving
Calculated from USDA FoodData Central ingredient values
