Vegan Pancakes

A increasing number of people, including athletes are turning vegan for a number of reasons: animal welfare, environmental and health. It is important when transitioning to becoming vegan that you become aware of the essential nutrients that you may lack if not wise in your nutritional choices; these include: protein, calcium, iron and vitamin B12.

These pancakes are made with tofu and completely lactose-free and vegan. They are packed with carbohydrates and are a good protein source for vegans.

Serves 4

Ingredients:

1 pack of silken tofu

2tsp. vanilla essence

400ml plant milk

250g plain flour

50g light muscavado sugar

1-2tsp. mixed spice

1tbsp. baking powder

Topping:

6 plums, halved

1tsp. cinnamon

1tbsp maple syrup

1/2 orange zest

Method:

1). Preheat the oven to 180C/Gas Mark 4. Place the ingredients for the topping into a bowl and mix together (Note I leave the stones in the plums until after they are cooked as hey are easier to remove then). Pop into the oven and bake for 20-25 minutes.

2). Meanwhile, place the tofu, vanilla essence and the milk into a large mixing bowl. Using a hand blender, blend together until the mixture turns smooth.

3). Weigh the dry ingredients into a large bowl and whisk into the tofu mixture to form a smooth thick batter. Spoon the mixture onto the pan, use approximately 2tbsp. per pancake. This should make 12 pancakes.

4). Heat a large frying pan and coat with a little oil.

5). Cook until the bottom is golden brown – approximately 4-5 minutes. Then flip over and cook for another couple of minutes.

6). Top with the baked plums, blueberries, maple syrup and some chopped almonds.

7). Enjoy!

Nutritional Composition (per serving):

Energy (kcal): 435

Fat (g): 4.8

Saturates (g): 0.8

Carbohydrates (g): 83

Sugars (g): 29

Protein (g): 12

The Sports Chef