Fruit offers many variety of flavors for a simple yet healthy pancake sauce, to use in place of syrup. Ripe fruits are naturally sweet, therefore, eliminating the need for added sugar in your pancake topping.
Bananas, apples, strawberries, peaches, raspberries, blueberries and oranges are just a few of the fruits that make excellent pancake toppers. You can use any fruit or combination of fruits that you want.
How to Prepare the Fruit Sauce for Pancakes:
1. Fruit Preparation
Using fresh fruit is tasty in sauce, but frozen fruit works fine too. Choose a fruit that contains a very sweet taste and make sure that it is ripe.
About 1 pound fruit is needed for a fruit sauce recipe that yields about 8 2-ounce servings. Blueberries, strawberries, peaches, bananas and raspberries are all excellent choices.
A pound of strawberries contains only 35 grams of carbohydrates, 145 calories and 1 gram of fat. But, not all fruits are low-calorie, though. 1 pound of bananas contains 1.5 grams of fat, 403 calories, and 103 grams of carbohydrates.
Once you have thoroughly washed the fruit, peeled it, if necessary and slice it thinly.
2. Simmer the Sauce
The base for the sauce is a bit of water combined with lemon juice. The citric acid from the lemon juice helps the fruit and water coagulate to form a thick sauce.
Do not add more than 1 tablespoon of lemon juice in the water to keep from overpowering the sweetness of the fruit. 1 tablespoon of lemon juice adds about 7 calories.
A few healthful ingredients will do the trick, if the fruit sauce needs something to sendthe flavor over the top. For example, vanilla extract, adds richness and accentuates the sweetness of the sauce.
While other extracts, such as orange or almond, are tasty as well. 1-teaspoon serving of vanilla extract contains 12 calories. While, a drizzle of honey enhances the sweetness of the sauce; it contains about 21 calories and 5 grams of carbohydrates per teaspoon.
Healthy Fruit Sauce Recipe for Pancakes
3 cups Fresh or frozen fruit
1-3 tablespoon Honey (optional)
1 tablespoon Lemon juice
1. Add enough water to your saucepan, about 1/4 inch deep.
2. Add 3 cups of fruit to the saucepan.
3. If desired, sweeten the fruit sauce, with 1 to 3 tbsp. of honey.
4. Cook the fruit using medium heat, while stirring occasionally. Do this until the sauce begins to break down and thickens slightly for about 15 minutes. You can also use an immersion blender to puree it into a smooth sauce.
5. Serve the sauce warm over your pancakes.