Nutritionist, Instagram influencer, and Supercharged Lee blogger Lee Holmes just dished out a super-tasty breakfast recipe that's less than 170 calories per serve. Aside from being low calorie, Holmes says apples are "nutritional ninjas," boasting loads of health-supporting properties and can even help to regulate blood sugar and prevent spikes and crashes. "Recent studies have shown that the polyphenols contained within apples can help to prevent rollercoaster blood sugar spikes," she explains. The polyphenols within apples are also excellent at lessening the absorption of glucose from your gut, and help stimulate your pancreas to secrete insulin.

Holmes, who recommends weekly fasting weekly by eating under 600 calories (entirely from whole foods) in her book Fast Your Way to Wellness, says apples are a great food to eat while fasting. "Apples are a trusty friend when embarking on any fasting protocol, as all these mechanisms help to keep your blood sugars and therefore your moods and energy levels stable," she writes. So you can officially devour this pancake recipe with zero guilt. Enjoy!

Sugar Spike-Curbing Apple Pancakes Recipe:


  • 2 medium apples, peeled, cored and sliced
  • Stevia, to taste
  • 1 teaspoon lemon juice
  • 3 medium eggs
  • 65 g (21/4 oz/1/2 cup) tapioca flour
  • 1 tablespoon coconut milk
  • 125 ml (4 fl oz/1/2 cup) almond milk
  • Pinch of sea salt
  • 1 teaspoon ground cinnamon
  • Pinch of nutmeg


  1. Preheat the oven to 200°C (400°F) and line a 21 x 9 cm (81/4 x 31/2 in) loaf (bar) tin with baking paper.
  2. In a medium bowl, mix three-quarters of the apple slices with the stevia and lemon juice.
  3. In a separate medium bowl, whisk the eggs, then mix in the flour, coconut milk, almond milk, salt and apple mixture.
  4. Let the batter rest for 10 minutes, then pour into the prepared tin.
  5. Top with the remaining apple slices, then sprinkle with the cinnamon and nutmeg.
  6. Bake for 20–25 minutes, until set.
  7. Leave to cool for 10 minutes, cut into portions and serve warm.
  8. Tip: Letting the batter rest for 10 minutes before using is a good exercise in patience and results in a smoother mix and even hydration. This works for both baked and pan-cooked pancakes.

Serves 4, 170 calories per serve

Front page image: Minimalist Baker

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