It’s Saturday morning, the kids have got a full morning of sports ahead and you want to fuel them in high energy healthy food. This is the perfect pancake recipe to start their active day.

Pre-workout snacks should be;

• High in carbs to fuel their growing bodies
• Eaten about 1-2 hours before a work out
• Ensure snacks are eaten along with fluids, preferably sipped, to hydrate


150g sifted self-raising flour
1 egg
250ml buttermilk
Pinch salt
Pinch of sugar
Butter or margarine to grease fry pan


1. Whisk all ingredients together in a large jug together with half of the buttermilk. When smooth add the remaining buttermilk.

2. Add 2-3 tablespoons of mixture to fry pan. Flip pancakes when bubbles appear and cook until golden brown

3. Serve with peaches (or in season fruit) and a dollop of Tablelands ricotta cheese. Add a drizzle of honey

Dorothy’s Tips: Pancake batter can be used with sweet and savoury items. Use fruit in season for flavour and cost. Serve with tuna or salmon for a light pre-workout lunch or after school savoury snack. Adults may like to add capers to the salmon or sumac to ricotta cheese to add some extra zing.

RECIPE Dorothy Richmond, Dorothy Dietitian