Do you love crepes? That’s good for us too! But did you know that certain actions should be avoided when preparing them? Julie Boët, dietician-nutritionist, reveals these false good reflexes to banish.
Only consider pancakes as dessert
One of the first mistakes is to consider pancakes only… as a dessert. A pancake can turn into a real complete meal if you add proteins, fats and fiber. “For example, garnishing them with eggs, cheese, salmon, vegetables or even a little avocado allows you to obtain a much more nutritionally complete plate. The fibers provided by fruits or vegetables contribute to satiety and better blood sugar regulation. says Julie Boët.
Add more sweet toppings
Another common habit is to multiply the layers of spreads (or strawberry jam) in your pancake.
“This quickly increases the intake of simple sugars and calories, without providing many interesting nutrients. Alternating with simpler toppings such as fresh fruit, yogurt or a little oilseed puree allows you to enjoy yourself while improving the nutritional quality of these pancakes,”
she admits.
Add beer to the dough
Some people add beer to pancake batter to make it lighter and have an airier texture. Now, if this alcohol can, it is true, modify its consistency and give it a little lightness… it nonetheless remains high in calories.
“We must not forget that it also adds additional calories. In occasional consumption, this does not pose a problem, but it is useful to keep this element in mind if we seek to control overall energy intake”, admits the expert.
Oil your pan a little too much
Be careful not to have a heavy hand! The amount of fat used in cooking makes a big difference. A barely oiled pan is enough to prevent the dough from sticking. “Adding butter or oil to each pancake can quickly increase the calorie intake without you realizing it. A good non-stick pan or a simple brush of fat can be enough to limit this excess,” assures the nutritionist.
Use only white flour
The composition of the dough is also a point that we think about less often. And yet! “Using only white flour makes the pancakes less rich in fiber and therefore less filling. It may be interesting to introduce a part of wholemeal flour or buckwheat to increase the fiber intake and improve the nutritional quality of the preparation. This also allows you to diversify the flavors,” specifies Julie Boët.
Do not accompany the famous pancakes
Finally, if like many you eat pancakes alone, it is time to review this (bad) habit. Because even if they are delicious this way, they may not provide you with enough protein or fiber. “Pairing them with a salad, vegetables, or protein-rich side dish creates a more complete and nutritionally better meal“, recalls the dietitian.
Finally, for those with a sweet tooth who feel guilty about having yet another pancake, good news: it is not a food to avoid.
“On the contrary, when combined with the right ingredients, it can be perfectly integrated into a balanced meal. The idea is simply to pay attention to certain habits which can quickly transform this simple dish into a very rich and not very filling preparation”, concludes Julie Boët.