Fit pancakes for diabetics and IR (Fit palacinke za dijabeticare i IR)

Recipe for fit pancakes for diabetics and insulin resistance plus a suggestion for the filling (at the end of the recipe).

These fit pancakes are rich in protein, fiber and healthy fats, so they provide a longer feeling of satiety and have a slower effect on the rise in blood sugar levels. They are an excellent choice for breakfast or a snack for people with diabetes type 2, insulin resistance or anyone who wants a balanced meal.

Tags: vegetarian recipe, for diabetics, for insulin resistance, for heart, for brain, anti-inflammatory, protein, for breakfast, for snack, for energy, for kids, for school, bring to work, for skin, for hair, low UH, for PCOS, for Hashimoto's, for hypothyroidism, fit recipe, for weight loss.

Preparation time: 20 minutes.

Frying time: 35–55 minutes.

Preparation of the filling: 5 minutes.

Total preparation time: 1 hour - 1 hour 20 minutes.

Ingredients: 2 eggs, 150 g of Greek yogurt (full-fat), 40 g of oat flour (ground oat flakes - rolled oats), 40 g of almond flour, 15 g of ground flax, 1 tablespoon of psyllium, 1 teaspoon of baking powder (4-5 g), a pinch of salt, 1 teaspoon of cinnamon, 30-50 ml of water (as needed).

Preparation:

1. Beat eggs and Greek yogurt until you get a uniform mixture.

2. Add oat flour, almond flour, ground flax, psyllium, baking powder, salt and cinnamon.

3. Pour 30ml of water and stir.

4. Leave the mixture for 10 minutes for the psyllium and flax to absorb the liquid.

If the mixture is too thick, add another 20 ml of water.

5. Heat a non-stick frying pan and coat it with a few drops of olive oil or fry without oil.

6. Pour a small amount of mixture and fry for 2-3 minutes on one side, then carefully turn and fry for another 1-2 minutes.

Tips:

• Let the mixture sit for 10 minutes to allow the psyllium and ground flax to absorb the liquid and improve the texture.
• Bake at a medium temperature so that the pancakes are fried evenly on the inside.
• Use a smaller amount of mixture for pancakes with a diameter of about 9-10 cm (3.5-3.9 inches), because they turn more easily.

Storage and shelf life:

• Allow the pancakes to cool completely, then place them in an airtight container, separating them with baking paper so they don't stick.
• Store them in the fridge for up to 3 days or in the freezer for up to 2 months.
• Before serving, thaw them in the refrigerator (if frozen), then reheat them in a frying pan or oven.

Nutritional values ​​for one pancake (if there are 9, without filling):

Calories: ~86 kcal

Proteins: ~5.3 g

Carbohydrates: ~4.8 g

Sugars: ~1.3 g

Fats: ~5.6 g

Saturated fat: ~1.5 g

Fiber: ~2.5 g

Sodium: ~90 mg

Cholesterol: ~47 mg

Who are pancakes NOT suitable for?

Fit pancakes for diabetics and IR are not:

• vegan - contains eggs and Greek yogurt.
• gluten-free - unless you use certified gluten-free oat flour.
• keto - oat flakes - rolled oats contains too many carbohydrates for a typical keto diet.
• LCHF – not an ideal Low Carb High Fat recipe because of the oat flour.
• for IBS - depends on tolerance; Some people like psyllium and oat flakes, but others don't.
• for the stomach - too general and may not apply to everyone.
• for anemia - not particularly rich in iron.
• for gout - may be suitable as part of a balanced diet, but is not specifically intended for gout.
• fasting recipe - not fasting because of eggs and dairy products.

 Frequently asked questions - FAQ 

1. How many fit pancakes for diabetics and IR do you get?

Number: about 9 pancakes.

Diameter: 9–10 cm.

Thickness: 0.5–0.8 cm.

The mixture contains psyllium and ground flax, so it is thicker and easier to turn when the pancakes are smaller than when they are large and thin.

2. Are these pancakes suitable for diabetics and people with insulin resistance?

Yes. They contain plenty of protein, fiber and healthy fats, which can contribute to a slower rise in blood sugar levels when consumed as part of a balanced diet.

3. Can I use only oat flour?

You can, but the texture will be different. Almond flour contributes to softer pancakes and increases the content of protein and healthy fats.

4. What can I replace Greek yogurt with?

You can use full-fat skyr, homemade strained yogurt or thick natural yogurt. If necessary, adjust the amount of water.

5. Why is it necessary to let the mixture stand?

Psyllium and ground flax absorb the liquid, so the mixture becomes thicker and the pancakes are easier to frt and turn.

6. Can I make the mixture in advance?

It is best to use it immediately after a short rest. If it sits longer, it may become too thick, so you may need to add a little water.

7. How should I serve fit pancakes for diabetics and IR?

Serve them with Greek yogurt, fresh berries, sugar-free almond butter or sugar-free peanut butter, or chocolate peanut butter (no sugar added), or cinnamon and chopped walnuts.

Suggestion for filling 

Ingredients: 150 g of Greek yogurt, 50-70 g of raspberries or blackberries (1 handful), 1 teaspoon of ground walnuts or ground almonds, a pinch of cinnamon.

Preparation:

1. Place the Greek yogurt in a bowl.

2. Add ground walnuts or almonds and a pinch of cinnamon and mix well.

3. Lightly mix in the raspberries or blackberries into the filling or spread them over the yogurt immediately before serving.

4. Spread the filling on the pancakes, roll them up or fold them and serve immediately.

Why is it a good choice?

• Greek yogurt provides plenty of protein and contributes to satiety.
• Raspberries and blackberries have less natural sugars and are rich in fiber.
• Walnuts or almonds add healthy fats that can help slow the rise in glucose after a meal.
• Cinnamon adds flavor without added sugar.

If you use 70 g of fruit, you get 225 g of filling and divide it into 9 pancakes, one pancake gets about 25 g of filling.

Approximate nutritional values ​​for 1 serving of filling (25 g) are:

Calories: ~31 kcal

Proteins: ~2.0 g

Carbohydrates: ~1.8 g

Sugars: ~1.3 g

Fats: ~1.8 g

Saturated fat: ~1.0 g

Fiber: ~0.5 g

Sodium: ~8 mg

Cholesterol: ~5 mg

Recept za fit palacinke za dijabeticare insulinsku rezistenciju plus predlog za fil (na kraj recepta).

Ove fit palačinke su bogate proteinima, vlaknima i zdravim mastima, pa pružaju duži osećaj sitosti i sporije utiču na porast nivoa šećera u krvi. Odličan su izbor za dorucak ili uzinu za osobe sa dijabetesom, insulinskom rezistencijom ili za sve koji žele uravnotežen obrok.

Oznake: vegetarijanski recept, za dijabetičare, za insulinsku rezistenciju, za srce, za mozak, anti-inflamatorno, proteini, za dorucak, za uzinu, za energiju, za decu, za školu, za poneti na posao, za kožu, za kosu, niski UH, za PCOS, za Hašimoto, za hipotireozu, fit recept, za mršavljenje.

Vreme pripreme: 20 minuta.

Vreme pečenja: 35–55 minuta.

Priprema fila: 5 minuta 

Ukupno vreme pripreme: 1 h - 1 h 20 minuta.

Sastojci: 2 jaja, 150 g grckog jogurta (punomasnog), 40 g ovsenog brašna (samlevene ovsene pahuljice), 40 g bademovog brašna, 15 g mlevenog lana, 1 kašika psilijuma, 1 kašičica praška za pecivo, prstohvat soli, 1 kašičica cimeta, 30–50 ml vode (po potrebi).

Priprema:

1. Umuti jaja i grčki jogurt dok ne dobiješ ujednačenu smesu.

2. Dodaj ovseno brašno, bademovo brašno, mleveni lan, psilijum, prašak za pecivo, so i cimet.

3. Sipaj 30ml vode i promešaj. 

4. Ostavite smesu 10 minuta da psilijum i lan upiju tečnost. 

Ako je smesa pregusta, dodaj još 20 ml vode.

5. Zagrej tiganj sa nelepljivom podlogom i premaži ga sa nekoliko kapi maslinovog ulja ili peci bez ulja.

6. Sipaj manju količinu smese i peci 2–3 minuta sa jedne strane, zatim pažljivo okreni i peci još 1–2 minuta.

Saveti:

• Ostavite smesu da odstoji 10 minuta kako bi psilijum i mleveni lan upili tečnost i poboljšali teksturu.
• Pecite na srednjoj temperaturi kako bi se palačinke ravnomerno ispekle iznutra.
• Koristite manju količinu smese za palačinke prečnika oko 9–10 cm, jer se lakše okreću.

Čuvanje i rok trajanja:

• Ostavite palačinke da se potpuno ohlade, zatim ih složite u hermetički zatvorenu posudu, odvajajući ih papirom za pečenje kako se ne bi lepile. 
• Čuvajte ih u frižideru do 3 dana ili u zamrzivaču do 2 meseca. 
• Pre serviranja ih odmrznite u frižideru (ako su zamrznute), a zatim ih podgrejte u tiganju ili rerni.

Nutritivne vrednosti za jednu palacinku (ako ih ima 9, bez fila):

Kalorije: ~86 kcal

Proteini: ~5,3 g

Ugljeni hidrati: ~4,8 g

Šećeri: ~1,3 g

Masti: ~5,6 g

Zasićene masti: ~1,5 g

Vlakna: ~2,5 g

Natrijum: ~90 mg

Holesterol: ~47 mg

Za koga NISU fit palacinke?

Fit palacinke za dijabeticare i IR nisu

• veganske – sadrže jaja i grčki jogurt.
• bezglutenske – osim ako koristiš sertifikovano bezglutensko ovseno brašno.
• keto – ovseno brašno sadrži previše ugljenih hidrata za tipičnu keto ishranu.
• LCHF – nije idealan LCHF recept zbog ovsenog brašna.
• za IBS – zavisi od tolerancije; psilijum i ovas nekima prijaju, a nekima ne.
• za stomak – previše opšta i ne mora važiti za svakoga.
• za anemiju – nije posebno bogat gvožđem.
• za giht – može biti pogodan u okviru uravnotežene ishrane, ali nije specifično namenjen za giht.
• posni recept – nije posno zbog jaja i mlečnih proizvoda.

 Cesto postavljana pitanja - FAQ 

1. Koliko se dobije fit palacinaka za dijabetičare i IR?

Broj: oko 9 palačinki.

Prečnik: 9–10 cm.

Debljina: 0,5–0,8 cm.

Smesa sadrži psilijum i mleveni lan, pa je gušća i lakše se okreće kada su palačinke manje nego kada su velike i tanke.

2. Da li su ove palačinke pogodne za dijabetičare i osobe sa insulinskom rezistencijom?

Da. Sadrže dosta proteina, vlakana i zdravih masti, što može doprineti sporijem porastu nivoa šećera u krvi kada se konzumiraju kao deo uravnotežene ishrane.

3. Mogu li da koristim samo ovseno brašno?

Možete, ali će tekstura biti drugačija. Bademovo brašno doprinosi mekšim palačinkama i povećava sadržaj proteina i zdravih masti.

4. Čime mogu da zamenim grčki jogurt?

Možete koristiti punomasni skir, domaći ceđeni jogurt ili gusti prirodni jogurt. Po potrebi prilagodite količinu vode.

5. Zašto je potrebno da smesa odstoji?

Psilijum i mleveni lan upijaju tečnost, pa smesa postaje gušća i palačinke se lakše peku i okreću.

6. Mogu li da napravim smesu unapred?

Ne. Najbolje je da je iskoristite odmah nakon kratkog odmaranja. Ako stoji duže, može postati pregusta, pa će možda biti potrebno dodati malo vode.

7. Kako da poslužim fit palacinke za dijabeticare i IR?

Poslužite ih sa grčkim jogurtom, svežim bobičastim voćem, puterom od badema bez dodatog šećera ili puterom od kikirikija bez dodatog šećera ili sa cokoladni puterom od kikirikija (bez dodatog šećera), ili sa cimetom i seckanim orasima.

Predlog za fil

Sastojci: 150 g grckog jogurta, 50-70 g malina ili kupina (1 šaka), 1 kašičica mlevenih oraha ili mlevenih badema, prstohvat cimeta.

Priprema:

1. Stavite grčki jogurt u činiju.

2. Dodajte mlevene orahe ili bademe i prstohvat cimeta i dobro promešajte.

3. Maline ili kupine lagano umešajte u fil ili ih rasporedite preko jogurta neposredno pre serviranja.

4. Premažite palačinke filom, urolajte ih ili preklopite i poslužite odmah.

Zašto je dobar izbor?

• Grčki jogurt obezbeđuje dosta proteina i doprinosi sitosti.
• Maline i kupine imaju manje prirodnih šećera i bogate su vlaknima.
• Orasi ili bademi dodaju zdrave masti koje mogu pomoći sporijem porastu glukoze nakon obroka.
• Cimet daje aromu bez dodatog šećera.

Ako se koristi 70 g voća, dobije se 225 g fila i podeli na 9 palačinki, jedna palačinka dobija oko 25 g fila.

Približne nutritivne vrednosti za 1 porciju fila (25 g) su:

Kalorije: ~31 kcal

Proteini: ~2,0 g

Ugljeni hidrati: ~1,8 g

Šećeri: ~1,3 g

Masti: ~1,8 g

Zasićene masti: ~1,0 g

Vlakna: ~0,5 g

Natrijum: ~8 mg

Holesterol: ~5 mg