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Eating well

November 16, 2017

Mark McEwan’s rise & shine peach pancakes (Video)

Get a healthy start to your day with star chef Mark McEwan’s diabetes-friendly pancakes, made with Red Fife flour and just a touch of sweetness.

Canadian star chef Mark McEwan starts the day off bright with these tasty pancakes, made with iconic Canadian wheat and topped with just a touch of sweetness, with homemade peach preserves.

According to the Canadian Encyclopedia, Red Fife is a heritage wheat first grown in Canada in 1842. It was the gold standard for Canadian wheat for many years, before being overtaken by newer varieties. Today, Red Fife flour is popular among artisanal bakers, and can be found in the health food aisle. If you can’t locate Red Fife, use organic all-purpose flour.

Makes 12 pancakes.



  • 1 cup (250 mL) Red Fife flour
  • 1 cup (250 mL) organic all-purpose flour
  • ¼ cup (60 mL) light brown sugar
  • ½ tsp. (2.5 mL) kosher salt
  • 2¼ tsp. (11 mL) baking powder
  • ½ tsp. (2.5 mL) ground cinnamon
  • ½ tsp. (2.5 mL) baking soda
  • 2 whole eggs (free run or organic)
  • 2 cups (500 mL) skim milk
  • ¼ cup (60 mL) flax seed oil

Peach preserves

  • 2 lb. (1 kg) peaches – peeled, pitted and diced
  • ½ cup (125 mL) butter
  • 2½ tsp. (12 mL) brown sugar
  • ½ tsp. (2.5 mL) ground cinnamon
  • ¼ cup (60 mL) honey
  • 2 tbsp. (30 mL) lemon juice
  • ¼ tsp. (1.25 mL) kosher salt


  1. Place all ingredients for the peach preserves in a pot and slowly simmer until peaches become soft and the liquid is syrupy
  2. Transfer to a food processor and pulse, making the mixture as chunky or smooth as desired. Set aside and keep warm until pancakes are ready.
  3. Sift together dry pancake ingredients in a large bowl and stir.
  4. In a separate bowl, whisk together wet ingredients. Add wet to dry ingredients and mix with a spatula or wooden spoon. Don’t over-mix – it should be a little lumpy.
  5. Using a bit less than ½ cup (125 mL) of batter at a time (you’re aiming for 12 pancakes), cook pancakes over medium heat about 3 minutes per side. Divide pancakes among 6 plates and top each serving with 1 tbsp. (15 mL) peach preserves.

Nutrition per serving (2 pancakes with topping):

Calories 330
Fat 13g
Saturated fat 2.5g
Cholesterol 70mg
Sodium 470mg
Carbohydrate 43g
Fibre 3g
Sugars 12g
Protein 10g

Watch the video:

Are you at risk of having pre-diabetes or type 2 diabetes?

Take the CANRISK test to estimate your chance of developing type 2 diabetes or pre-diabetes (a condition where blood sugar levels are higher than normal but not yet at the level of diabetes). Knowing your risk level can help guide your diet choices and inform your conversations with your doctor.

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