Tag: pancakes

Eating a Rainbow

Eating a Rainbow

rainbow pancakes fork

I don’t know about you, but I LOVE the idea of imagining people feasting on a rainbow. For some reason it reminds me of that room in Willy Wonka’s factory where you could lick the fruit wallpaper… How cool would it be rocking up to a summer pot luck picnic and producing an entire rainbow from your basket like a magician?! Anyway, in my head you would eat this magical rainbow, and then be infused with it’s powers. Just like eating a rainbow of vegetables and fruit really? If you break down the job that vitamins and minerals perform in the body, that is pretty magical!

Nutrition groups have adopted the initiative, and ordinarily this concept is marketed at kids, which is wonderful, but adults need it too! Each colour represents different phytonutrients that nourish our bodies, protect against disease and promote health. Phytonutrients are naturally occurring compounds that are found in plants, giving them their colour, and helping to protect the plant from environmental factors like UV and insect attacks. The great thing is, when we eat the plants, we can glean their benefits too. I have written a very brief list below of various colours, the phytonutrients that go with them, the foods where they can be found, and some of their main roles in the body.

Red – lycopene – (berries, red pepper/capsicum, tomatoes, watermelon, pink grapefruit) – contribute to heart heath and reducing inflammation and oxidation.

Orange/Yellow – carotenoids/betacarotene (pumpkin, sweet potato, mango, apricot, corn, carrot, orange, lemon, pineapple, squash) – boosts immunity.

Green – lutein & indoles (broccoli, cabbage, kale, chard, cauliflower, brussels sprouts, avocado, cucumbers, zucchini, green apples, kiwi, green pepper/capsicum) –  antioxidant, protect eyes.

White – sulfur & allicin – (onion, garlic, leek) – helps to fight disease and aids detoxification.

Purple/blue – …

Double Chocolate Pancakes vs Blackberry Buckwheat

Double Chocolate Pancakes vs Blackberry Buckwheat


Pancakes are great! I’m fairly sure I’m not on my own there. The reason I love them so much is that they are so versatile – savoury, sweet, traditional, thin crepe-like, thick pikelet style, and they lend themselves beautifully to catering for any food intolerances. A few weeks ago, The Urban List asked if I would create a healthy pancake recipe for them, which I was super chuffed about, but it got me thinking. I don’t really like to use the word ‘healthy’, as I don’t think it means a whole lot. People have vastly different ideas on what healthy is, and compounded with a complete overload of information available these days, it makes for a confusing world! So, in putting these recipes together, rather than holding them up as the perfect healthy pancakes, I thought about giving some great, sustaining nutrition in the morning, I thought about making them as allergy friendly as possible, and of course I wanted to make them simple and delicious!


I was very fortunate to have the lovely Jacqui Wilkins in my kitchen to take these beautiful snaps for Urban List – thank you Jacqui. This has inspired me further to take that big grown up step of organising an actual real camera to take my photos with, rather than relying on the ol’ iPhone – which I think has done a pretty good job so far… It also inspired me to clean up my kitchen, ha ha!


I ended up with two pancake recipes – Blackberry Buckwheat, and Double Chocolate and Coconut. As promised they are easy and quick to make, contain no gluten, dairy or sugar, and are deee-lish! The double chocolate numbers are grain-free, so take extra care when flipping.




I think you’ll be pleased! You can find the recipes here.

Spiced Pumpkin Pancakes with Salted Caramel Walnuts.

Spiced Pumpkin Pancakes with Salted Caramel Walnuts.

pumpkin pancakes close We have been having a little cooler weather lately, and with it being Autumn here tomorrow, I’m feeling all pumpkin-y and walnutty. As much as I LOVE summer, Autumn with its dreamy long shadows, crisp air and amazing seasonal produce has to run a close second. It is such a wonderful season to be out in nature, and really makes you appreciate the last of the warmer days. Enter these spiced pumpkin pancakes. Completely delicious, and plus you have an excuse to make the salted caramel walnuts for the top – always a good thing!

Walnuts are high in omega 3 fatty acids, helpful in reducing pain and inflammation in the body, as well as being involved in healthy heart function, circulation, brain development and nerve conduction. You may notice that walnuts also look like the brain – nature is all over it!


I was inspired by the lovely Chef Cynthia Louise with these pancakes. They are packed with nutrition, but are still beautifully light and fluffy. The natural sweetness from the pumpkin and spices used means that they are free from any sweeteners, which I love as it means you can either keep it as it, or add your choice of sweetener when serving. They are also packed with protein as I have used a mixture of quinoa and oat flours in the mix – also making them gluten free if gluten free oats are used. Alternatively, feel free to use 100% quinoa or 100% oat if you prefer, I just love the combination of both. Healthy fats are not left out of the equation, with coconut milk (and walnuts of course) to bring nourishment and a beautiful, satisfying mouth feel.

[headline]Spiced Pumpkin Pancakes with Salted Caramel Walnuts[/headline]

Makes 12-13 pancakes

For the pancakes:

1 cup cooked mashed pumpkin …