Cholesterol Friendly Recipes

A Delicious Cholesterol-Reducing Breakfast Pancake

I love long, lazy weekend breakfasts. I eat pretty much the same thing every morning during the week, so I like trying something different on Saturdays and Sundays to keep things interesting. My current favourite is a pancake that I invented when I first found out I had high cholesterol. It’s really easy to make, and doesn’t involve much preparation, which leaves lots of time to eat, relax and enjoy not having to go to work.

Oats and flaxseeds contain soluble fibre, which actively lowers bad cholesterol. Combined with the protein-rich eggs, they make a very healthy, satisfying and filling breakfast pancake. You can then add nuts, seeds, berries or yoghurt, which will make it even more nutritious and will keep you full for hours.

The most important thing with this recipe is to use a good non-stick pan, so that you don’t need to use much oil. A pancake pan or frying pan that’s about 25cm in diameter will work best, as you’ll get the perfect thickness to be able to turn it over easily.

Cholesterol Reducing Recipes

Information

  • Serves: 1
  • Preparation time: 2 mins
  • Cooking time: 5 mins
  • Difficulty: Easy

Ingredients

  • Olive oil spray
  • 2 medium eggs
  • 1/4 cup oats
  • 1 tbsp ground flaxseeds
  • 1/3 cup milk
  • 1 pinch salt
  • Accompaniments (see notes)

Method

  1. Break one of the eggs into a mug, then remove the yolk from the other one and add just the egg white to the mug.
  2. Add the oats, ground flaxseeds, milk and salt to the mug.
  3. Spray the pan generously with olive oil spray (right to the edges) and put on a medium-to-high heat. While the oil heats up whisk the ingredients in the mug with a fork (about 1 min).
  4. Pour the mixture into the heated pan to make a pancake shape.
  5. After you see the edges start to cook (1-2 mins), see if you can slide a pancake turner underneath it. If not, keep cooking it for a bit longer. Flip the pancake over, and cook the other side for another 1-2 mins until it’s cooked to your liking. Keep an eye on the underneath side as it cooks very quickly.
  6. Once it’s cooked, simply put on a plate and serve with whatever accompaniments you like, e.g. yoghurt, fruit, honey, maple syrup, flaked almonds.

Notes

  • Using just one yolk is a great way to keep your cholesterol intake within the daily recommended limit for those with high cholesterol (see this blog for more information).
  • My favourite accompaniments are a drizzle of maple syrup and lemon juice, with some yoghurt on the side and goji berries. I also like sprinkling the pancake with seeds or almond flakes to add some crunch.Almonds are a great choice as they are high in monounsaturated fats, which can help reduce cholesterol.
  • If you have yoghurt with it, soya yoghurt is a good option as it is naturally low in saturated fat, and research suggests that soya products can also help lower bad cholesterol.

For more cholesterol-friendly recipes and tips on how to reduce cholesterol naturally, click here.