Published by

Zoë on 17th September 2022

Shrove Tuesday is just around the corner and that means delicious pancakes! We’d be lying if we said we weren’t looking forward to it. It’s the perfect time to indulge in classic combinations and experiment with new recipes.

Do you follow an anti-inflammatory diet to help manage chronic pain? If so, there’s no need to panic – everyone can enjoy these satisfying sweet or savoury treats. The beauty of pancakes lies in their versatility. You can whip up everything from a hot, hearty breakfast to a fresh, low-calorie evening meal while factoring in some of the best foods to combat inflammation.

From delicate crêpes with all your favourite fillings to fat, fluffy American-style pancakes, we’ve provided all the inspiration you need to make this year’s feast one to remember!

The anti-inflammatory diet

Inflammation is an essential part of the healing process; it’s the body’s way of protecting us against things like infections, injuries and toxins.

That said, some conditions, such as rheumatoid arthritis and ankylosing spondylitis, are caused by an overactive immune system, which targets the affected joints and triggers inflammation, resulting in pain, stiffness and swelling.

The positive news is that eating certain foods can help to reduce inflammation – providing you with relief from painful flare-ups and sometimes even preventing symptoms.

It is advisable to avoid high-sugar foods, processed foods, red meats and refined carbohydrates such as white bread and pastries, which can cause inflammation. Instead, focus on eating foods that fight inflammation – those that provide good nutrients, are rich in antioxidants and contain healthy fats.

Anti-inflammatory foods include:

• Green, leafy vegetables such as spinach, kale and broccoli
• Fruits such as blueberries, strawberries, raspberries, cherries, watermelon and grapes
• Fatty fish like salmon, tuna and mackerel
• Extra virgin olive oil
• Whole grains, nuts and seeds
• Certain herbs and spices, including turmeric, ginger and oregano

Anti-inflammatory pancakes: our top 5 recipes

So, now you know the benefits of an anti-inflammatory diet, let’s take a look at some of the best pancake recipes to combat inflammation.

1. Blueberry buckwheat pancakes

When you think of pancakes, you think of a sweet and moreish dish… Enter the Blueberry Buckwheat Pancake stack!

The mix for this recipe includes buckwheat, which contains rutin, a plant pigment thought to have an antioxidant and anti-inflammatory effect, as well as blueberries, which are packed full of vitamins and antioxidants called flavonoids that can help fight inflammation.

As well as being free from gluten and refined sugars, these pancakes can be easily made vegan.

Prep time: 10 minutes

Cooking time: 10 minutes

Serves: 2-4

Ingredients for pancakes

• 175g buckwheat flour
• 2 eggs (or flax egg)
• 300ml oat milk
• Pinch of cinnamon
• Tsp vanilla
• 2tsp baking powder
• Knob of butter/coconut oil

Ingredients for the topping:

• 1/2 cup coconut cream
• 1/2 cup blueberries
• Tbsp poppyseeds (optional)

For the full method, head to Make Me Sugar Free.

2. Turmeric pancakes

Bright orange in colour, with a warm, bitter flavour, turmeric is frequently used in curries. However, that’s not to say it can’t make an appearance in other types of dishes. This recipe incorporates the spice into a pancake mix!

Turmeric’s main active ingredient is curcumin, which boasts powerful anti-inflammatory effects, alongside being a strong antioxidant. With the addition of some fresh stem ginger (another great anti-inflammatory), orange or lemon curd and slices of orange or mango, it makes the perfect alternative Pancake Day meal.

Prep time: 10 minutes

Cooking time: 20 minutes

Serves: 4

Ingredients:

For pancakes:

• 200g self-raising flour
• 1 tsp baking powder
• 2 tbsp honey
• ¼ tsp ground ginger
• ½ tsp ground turmeric
• 200ml milk
• 3 eggs
• 25g butter (melted plus extra for frying)

To serve:

• 1-2 balls stem ginger (sliced)
• 4 tbsp orange or lemon curd
• slices of orange or mango

Check out the full method at BBC Good Food.

3. Spinach pancakes

Jamie Oliver’s super spinach pancakes have it all – they’re colourful, healthy and fun! If you’re looking for a mouth-watering savoury anti-inflammatory crêpe-style recipe, this is ideal.

The batter mix itself features spinach, which as we know, is an excellent source of nutrients that reduces inflammation. Jamie pairs the dish with avocado, tomato and raw spinach salad and tops each pancake with cottage cheese and chilli sauce. You can even squeeze on some lime and add a fried egg if you fancy it.

Prep time: 10 minutes

Cooking time: 25 minutes

Serves: 6

Ingredients:

• 1 ripe avocado
• 350g mixed-colour cherry tomatoes
• 100g baby spinach
• 3 spring onions
• ½ a bunch of fresh coriander (15g)
• 1 lime
• extra virgin olive oil
• 1 large free-range egg
• 1 mug self-raising flour
• 1 mug semi-skimmed milk
• olive oil
• 300g cottage cheese
• hot chilli sauce

Click here for the full method.

4. Honey-nut whole grain pancakes

Here’s yet another moreish option! The nuts included in this recipe – almonds and walnuts – contain high amounts of fiber, calcium, magnesium, zinc, vitamin E and omega-3 fats, which all have anti-inflammatory effects. There’s also the addition of superfood honey for much-needed sweetness.

Prep time: 35 minutes

Cooking time: 20 minutes

Serves: 8

Ingredients:

• 1/2 cup ricotta
• 3 tbsp honey
• 2 large eggs
• 1/2 tsp salt
• 1 cup buttermilk
• 1/3 cup milk
• 3 tbsp blanched almonds
• 1/4 cup walnuts
• 3/4 cup old-fashioned oats
• 3/4 cup whole wheat flour
• 1/3 cup all-purpose flour
• 4 tbsp wheat germ (optional)
• 1 tbsp sugar
• 2 tsp baking powder
• 1/2 tsp baking soda

Head to Eats at Kate’s for the full method.

5. Salmon and broccoli pancakes

Our final anti-inflammatory pancake mix incorporates salmon and broccoli – two anti-inflammatory heavyweights in the world of food. Salmon contains two types of omega-3s, a type of nutrients that can decrease inflammation and ease joint pain, and broccoli is rich in an antioxidant called sulforaphane.

This savoury recipe makes a tasty brunch, lunch or light dinner. Once you give it a go on Pancake Day, you’ll be factoring it into your meal plan throughout the year!

Prep time: 10 minutes

Cooking time: 15 minutes

Serves: 4

Ingredients for the pancakes:

• 125g plain flour (all-purpose)
• 2 eggs
• 300ml milk
• oil for frying

Ingredients for the filling:

• 2 skinned salmon fillets
• 4 tbsp dry white wine or water
• 100g small broccoli florets
• 8 tbsp creme fraiche
• salt and freshly ground black pepper
• a pinch of freshly grated nutmeg
• 1 tbsp dill

For the full method, visit Recipe’s Made Easy.

What do you think about these anti-inflammatory pancake recipes? Have you tried any of them out? Perhaps you have some of your own ideas you’d like to share with like-minded chronic pain sufferers? We’d love to hear from you! Head to the To Better Days Facebook community page Together For Better Days to join the conversation.