Shrove Tuesday is just around the corner on February 24, so it’s time to hunt out that pancake pan and check out your stocks of eggs and flour. It’s easily forgotten these days, but that’s what it was all about at one time – using up fresh ingredients which would otherwise be wasted during the Lenten fast. And having a bit of a last fling, of course – literally, in fact, as tossing the pancakes soon became part of the ritual.
Eggs, the main ingredient in pancakes, are a nutritious concentrated source of good quality protein with a wide range of vitamins and minerals. They are great value, easy to cook, and a very versatile ingredient for both savoury and sweet dishes. They provide meals in minutes either on their own (boiled, poached, scrambled ) or added to other ingredients (quiche, pancakes, omelette ).
Eggs contain substantial amounts of the vitamins A, B, D and E. They are also a good source of essential minerals – iron, zinc, selenium and phosphorous.
Basic pancake recipe
Ingredients:
100g plain flour
Pinch of salt
1 egg
300ml milk
1 tbsp sunflower oil or melted butter
Sift the flour and salt into a mixing bowl and make a well in the centre. Crack the egg into the well, add the melted butter or oil and half the milk. Gradually draw the flour into the liquid by stirring all the time with a wooden spoon until all the flour has been incorporated, then beat well to make a smooth batter. Stir in the remaining milk. Alternatively, beat all the ingredients together for one minute in a blender or food processor. Leave to stand for about 30 minutes. Stir again before using.
To make the pancakes, heat a small heavy-based frying until very hot and then turn the heat down to medium. Lightly grease with oil and then ladle in enough batter to coat the base of the pan thinly (about 2 tbsp ), tilting the pan so the mixture spreads evenly. Cook over a moderate heat for 1-2 minutes or until the batter looks dry on the top and begins to brown at the edges. Flip the pancake over with a palette knife or fish slice and cook the second side.
Turn onto a plate, smear with a little butter, sprinkle of sugar, and a squeeze of lemon juice – enjoy!
To serve:
Butter
Caster sugar
Lemon juice
For more info and receipes see www.bordbia.ie or www.eggs.ie From Community Nutrition & Dietetic Service, HSE Dublin Mid-Leinster, email [email protected]. Tel: (044 ) 9353220.
