COVID-19 put Easter trips on ice for Aussie families, so the Heart Foundation has put together a heart-healthy recipe to help you enjoy eggcellent eating at home.
Heart Foundation dietitian Maria Packard said now was the time to go easy on hot cross buns and chocolate as COVID-19 forces families to stay at home and restrict their daily physical activities.
"Why not start Easter morning with a heart healthy breakfast to fill you up and help cut down unhealthy snacking during the day. Eating well can help our support mind, body and soul, especially as people adapt their exercise routines to living in lockdown," Ms Packard said.
"While the occasional chocolate treat is OK, opt for quality over quantity.
"Heart healthy eating is about the variety of foods consumed regularly over time – not just focussing on individual nutrients or foods. Regularly eating a good mix of healthy plant-based foods, with smaller amounts of animal proteins and cutting down unhealthy junk foods will help reduce your risks for heart disease."
Cooking Time 20 minutes (preparation time 20 minutes)
Serves 4 (3 pancakes per serve)
300g fresh ricotta
2 eggs, separated
1 tablespoon golden syrup
1 ¼ cups buttermilk
1 teaspoon coconut essence
¾ cup wholemeal plain flour
¾ teaspoon baking powder
1/3 cup quick oats
Olive oil cooking spray
2 tablespoons crumbed walnuts
375g fresh plums, cut into wedges
125g punnet fresh raspberries
125g punnet fresh blackberries
2 tablespoon golden syrup
To make fruit topping, place all ingredients in a bowl. Gently stir to coat fruit in golden syrup. Set aside while making pancakes (standing time allows juices to release from fruit).
Set aside 150g ricotta in fridge for serving. Place remaining 150g ricotta in a medium bowl with egg yolks and golden syrup. Whisk to combine, then whisk in buttermilk and essence.
Sift flour and baking powder into a large bowl. Return any husks remaining in sieve to the bowl. Add oats. Make well in centre. Add ricotta mixture. Whisk to form a smooth, thick batter.
Using a clean wire, whisk or hand -held electric mixer, beat egg whites in a small bowl until soft peaks form. Fold into batter.
Heat a large, non-stick frying pan over a medium heat. Lightly grease with cooking oil. Spoon 2 heaped tablespoons of batter into pan to make an 8cm pancake. Repeat to make 2 more pancakes. Cook for 2-3 minutes, or until browned underneath. Turn pancakes and cook for a further 2 minutes, until other side is browned. Remove. Cover with foil to keep warm. Continue with remaining batter, re-greasing pan with a little cooking spray between batches, to make 12 pancakes altogether.
To serve, arrange pancakes in stacks of 3. Top with reserved ricotta, fruit topping and walnuts.
Replace golden syrup with honey or maple syrup, if preferred. Coconut essence is available from the baking aisle in supermarkets. Replace raspberries, blackberries and plums with any combination of seasonal fresh fruit. Try strawberries, blueberries and figs.