Smart eating

Pancakes fit,veloci e personalizzati. Come farli a modo tuo

Ultimamente mi sto accorgendo che l ultimo trend in fatto di food sono i pancakes , è scoppiata una vera e propria pancakes-mania.

Ma per farli fit, veloci e personalizzati quali sono le indicazioni da seguire?

Partiamo dalle farine

Quella di avena, di riso , cocco e mandorle sono le più utilizzate e semplici da trovare in commercio. Se vuoi dare anche un tocco proteico in più le farine di legumi come quella di ceci e lupini sono le più adatte per questa preparazione.

E poi, cosa ci mettiamo?

Un ottimo alleato, sia per renderli soffici che “healthy” è l’ albume d’uovo (montato a neve darà una consistenza davvero fantastica!)

Per legare le farine è perfetto anche lo yogurt greco ( tieni conto,però, che li renderà più umidi e quindi avranno più possibilità di attaccare nel momento in cui li cuocerai).

Sei vegana/o? Perchè non usi una banana schiacciata e un po di proteine isolate della soia?

Falli personali,dagli il tuo tocco

Arricchiscili con ciò che più ti piace e ti rispecchia. Cannella,cacao in polvere, gocce di cioccolato, frutta fresca nell’ impasto.. insomma le idee sono pressochè infinite, sta a te decidere cosa sperimentare .

Lo sapevi che i pancakes ,in origine, sono stati preparati la prima volta dai Greci e non sono un prodotto Made in USA?

Già in epoca medioevale infatti, i pancakes venivano preparati dagli antichi Greci utilizzando solo farina ed acqua. Per poi essere arricchiti con ricotta,miele,frutta ecc..

Insomma,si partiva da una base veramente povera per poi essere guarniti a seconda di ciò che la cucina( e il portafoglio , o “porta monete” dell’epoca)offrivano.

Lo sapevi già? Oppure questa notizia ti ha sconvolto?

La cosa che preferisco dei pancakes? Sono una preparazione molto versatile, nutriente e che lascia un sacco di spazio alla creatività!

Si possono fare davvero in tutti i modi!

Saltiamo la parte in cui ti spiego come si preparano seguendo la ricetta classica, tipica delle colazioni americane ( tanto la puoi trovare ovunque online) e passiamo invece alla mia personale versione dei pancakes ; un po più “fit”,se cosi la vogliamo chiamare (visto che questo termine ormai va molto di moda) e super veloce , li puoi preparare davvero in 5 minuti prima di andare a lavoro.

Ecco la ricetta per la versione base (dai sfogo alla tua fantasia per arricchirli e renderli gustosi con gli ingredienti che più ti piacciono! ) :

  • 150 ml di albume d’ uovo
  • un bicchiere e mezzo di farina di avena (non mi piace usare la bilancia, vado spesso ad occhio o a “sentimento” ,come dico io di solito)
  • un bicchiere di farina di riso
  • un cucchiaio abbondante di miele
  • un bicchiere\o mezzo (a seconda della consistenza dell’impasto) di latte vegetale a scelta. I miei preferiti sono quello di mandorle e quello di avena

(Se vuoi renderli più proteici ti consiglio di aggiungere anche uno scoop di proteine in polvere al gusto che preferisci, io di solito uso le classiche whey)

Per farli ti basterà montare l’ albume a neve e poi aggiungere gli altri ingredienti, mescolare e formare dei piccoli dischetti con l’impasto ottenuto in una padella antiaderente.

Et voilà, i tuoi pancakes saranno pronti! Più facile a farsi che a dirsi.

Questa è davvero la versione più basic ,si possono infatti personalizzare un sacco a seconda dei propri gusti e in base a ciò che il frigo offre.

Ah e non dimenticarti del topping, la parte più divertente!

Marmellate , yogurt greco , creme di frutta secca e frutta fresca sono un MUST; ma anche qui, segui la tua fantasia !

Non ami particolarmente la colazione dolce ? Provali salati allora!

Ti basterà eliminare il miele dall’impasto ( questo era facile dai) e aggiungere mezzo bicchiere di farina di ceci (quella che si usa per fare la farinata,per intenderci)

Qui il gioco è ancora più divertente, li puoi condire con davvero tante combinazioni di ingredienti!

La mia preferita? un po di ricotta fresca , semi di anice e pomodorino tagliato fine.

Una simpatica idea per un ricco brunch o perchè no,un aperitivo diverso dal solito!

Falli autunnali ! Provali con la farina di castagne

Una versione che adoro, soprattutto in questo periodo dell’anno è quella a base di farina di castagne.

La farina di castagne è una farina che trovo magica, la adoro! Oltre ad essere ricca di nutrienti e fonte di sali minerali come ferro ,calcio, magnesio e fosforo ; contiene anche vitamine del gruppo B.

E’ naturalmente ricca di zuccheri ed ha un sapore che permette di non aggiungere dolcificanti all’impasto.

Per farli avrai bisogno di :

  • 150 ml di albume
  • un bicchiere di farina di castagne
  • mezzo bicchiere di farina di riso
  • mezzo bicchiere di farina di cocco

Il procedimento è lo stesso : monta, mescola e cuoci.

In questo caso ti consiglio di guarnirli con un cucchiaio di yogurt greco al naturale e gocce di cioccolato fondente ( se vuoi proprio esagerare e creare dei pancakes degni delle migliori “food influencers” una grattuggiata di scorza di arancia è quello che ci vuole ).

Non ti resta che provare la versione che preferisci e ricorda , NEVER SKIP BREAKFAST!

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