Supergranny flew in last week to a rapturous welcome from the kids and has since been involved in a whirlwind of bug collecting and storytelling. Unfortunately she arrived at the peak of a busy work week so my house was upside down. I do usually make some effort to pretend that I have things under control, but there were piles of washing on the stairs, no loo rolls and a distinct lack of kitchen supplies. There was a moment of near-anarchy where she had to make a cup of tea with a decaf tea bag and a splash of almond milk. In all the madness, I had forgotten the usual list: “proper” bacon, cheese, tea, milk, digestives, chips, chocolate, wine, gin, tonic. Whoops!

Now listen, I will be in trouble if I don’t emphasise that my Mum eats healthy food too. I grew up on home cooking, with “clean” meals made from scratch. It’s just that the “naughty” section of our list grows longer when we have visitors from (my) home. This time, my brother and his family have arrived too. I joyously fed the kids spinach lollipops and chia pancakes ... without even a ripple. That’s one of the things I love about good nutrition, that it can be so easy to supercharge your recipes and still create crowd-pleasers.

When I was little, we had pancakes on Shrove Tuesday, but that was about it. Somehow, Sunday has turned into “pancake” day in our house and I began to cringe at all the sugar. I’m wheat-free and most of the wheat-free pancake mixes are full of refined flours and extra sugars that though allergy-friendly, are hardly nourishing. It’s a classic example of where wheat or gluten-free does not necessarily equate to healthy. I do have a great almond butter pancake recipe (see the Facebook page) but they have a different consistency to regular pancakes and they are more of a challenge to cook. You have to get the temperature exactly right and take your time over them, which isn’t so easy when you have two kids pulling on your pyjamas.

In the end, I have settled with these chia pancakes, which I make routinely and the kids absolutely love. As chia seed forms a gel when it comes into contact with liquid, there’s also no need for eggs (great for those with allergies.) It adds an extra dose of omega 3 which I feel good about and as a bonus, gives them a slightly chewy, doughnutty-type texture. I have given you the recipe below and also four basic tips for supercharging your pancakes whatever your food sensitivities or preferences!

Chia Seed Pancakes (serves 2-4)

Ingredients

Bob’s Red Mill gluten-free pancake mix

Milk (dairy, hemp, almond, coconut, organic soy or flax)

Refined coconut oil (melted) or light olive oil

1 tbsp chia seed

Method:

1. Prepare the mix as per package directions, using the suggested oils and choice of milk. Leave out the egg and replace with the chia seed. Whisk together as per usual and allow to sit for a few minutes before cooking (this gives time for the seeds to become soft).

2. Heat a little extra oil in a pan over a medium heat. Drop the mixture in and cook until the base has turned golden and the top is set enough to flip. Flip and cook the reverse side.

3. Keep the pancakes warm as you cook the rest and serve with fruit, a little syrup, bacon, scrambled eggs — the choice is yours!

Supercharge your pancakes — four extra tips

1. Pick the best base you can. If you are gluten-free, look for one that is less refined, such as the Bob’s Red Mill gluten-free option. If you are not gluten free, then Bob’s Red Mill have a great whole-grain pancake mix. You can also make your batter from scratch using whole-wheat flour or follow the almond butter pancake recipe (paleo) on my Facebook page.

2. Add some extra omega 3. I am a big fan of adding extra omega 3, through either Chia or ground flaxseed. If you are serving these to kids, use the flax seed conservatively as it can be laxative!

3. Sweeten wisely. Put away the Aunt Jemima which is sweetened with the worst of all evils — high fructose corn syrup. You also get a good dose of sodium benzoate, artificial flavours and sodium hexametaphosphate. Sounds delicious?! Instead, pick a little local honey or maple syrup. Get some extra sweetness from some fresh berries which provide fantastic antioxidants too.

4. Serve with protein. Try some Niman Ranch/Applegate Canadian Cut or English bacon, and avoid the streaky kind. Scrambled eggs are also a good source of protein. Adding protein helps to slow down the release of the sugar into the bloodstream so you get a more steady energy supply instead of a peak and crash.

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION is the Managing Director of Natural Ltd and a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in the UK. Please note that she is not a Registered Dietitian. For details, please go to www.natural.bm or call 236-7511. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda