A simple recipe for carrot pancakes with prosciutto and mango

Freshen up these golden pancakes and high-protein prosciutto slivers with delicious slices of firm, ripe mango. Here's a simple recipe to help you get started.

• Preparation time: 10 minutes.
• Cooking time: 10 minutes.
• Serves 4.

Ingredients:

For the pancakes

• 1 small carrot
• 150 ml (2/3 c) self-rising flour
• 1 egg
• 75 ml (1/3 c) low-fat (1%) milk
• 30 ml (2 tbsp) chopped fresh parsley
• 15 ml (1 tbsp) olive oil or canola oil

For the mango salad

• 1 ripe mango
• 8 slices prosciutto
• 4 sprigs fresh basil, to garnish
• 30 ml (2 tbsp) olive oil

Instructions:

1. First make the pancakes. Finely grate the carrot. Sift the flour into a bowl, add the egg and half the milk, then stir the mixture to form a thick paste and beat until smooth. Gradually beat in the remaining milk to make a thick batter. Stir in the carrot and parsley.
2. Heat a griddle pan or heavy frying pan and brush with a little of the oil. Drop four small scoops of batter into the pan, spacing them well apart. Cook for two minutes, or until browned underneath and bubbling on top. Turn and cook the flip side for about one minute. Transfer the pancakes to a plate lined with a dish towel and wrap them to keep warm. Repeat with the rest of the batter, making a total of about 12 small pancakes.
3. Peel the mango and cut the flesh from the pit in small slices. Divide the mango among 4 plates.
4. Trim away any fat from around the edges of the prosciutto, arrange the slices on the plates, then scatter with the basil leaves. Drizzle 10 millilitres (two teaspoons) olive oil over each portion of prosciutto and serve with the pancakes.

Mango is bursting with antioxidants and vitamin C and it tastes fabulous, too.

• Antioxidants are good for boosting immunity and offering protection from heart disease and some cancers.

Key nutrients: 494 calories, 39 g fat, 6 g saturated fat, 27 g carbohydrates, 11 g protein, 3 g fibre.

• Try other types of air-dried ham, such as westphalian or serrano instead of prosciutto.
• Use papaya either instead of mango or combined with it. Halve the fruit, scoop out and discard the seeds, then peel and slice the papaya.
• For a lighter fruit flavour with a contrasting crunchy texture, slice one starfruit instead of mango, sprinkle the ham with five millilitres (one teaspoon) lightly toasted pine nuts per portion, and drizzle with walnut oil instead of olive oil.

• To slice mango flesh, use a large knife to make one cut straight down into the pit, then cut the fruit at an angle to remove the first slice.
• Work outwards, cutting off slices at an angle until the fruit is removed from one flat side.
• Turn the pit over and repeat for the second half. Peel each slice before serving.

Cooking a healthy and delicious breakfast doesn't have to be an chore! Try making some tasty carrot pancakes with prosciutto and mango that will please your entire family.