(Serves 4)

• ½ cup Greek yoghurt

• ¼ bunch dill, roughly chopped

• 1 lemon, juiced and zested

• 1 cup self-raising flour

• ¾ cup milk

• 2 eggs, separated

• 1 cup peas – fresh or frozen

• ½ cup smooth ricotta

• ¼ bunch parsley, roughly chopped

• Pinch salt

• 1 tablespoon olive oil

• 100g smoked salmon slices

1. Mix the dill yoghurt

   Combine yoghurt, dill, and lemon juice in a small bowl and set aside.

2. Prep the Peas

   In a small bowl roughly mash half the peas, keeping some whole for texture. Set aside to make the hotcake batter

3. Whisk the hotcake base

   In a large bowl, mix egg yolks, milk, ricotta, lemon zest, parsley, and salt until smooth. Fold though flour and peas.

4. Make it fluffy!

   In a separate bowl, whisk egg whites to soft peaks and gently fold through the batter, this makes your hotcakes light and fluffy.

5. Cook

   Heat a frypan over a low-medium heat. Working in batches, drizzle olive oil in pan and spoon small rounds of batter into the frypan cooking 2–3 mins each side until golden and puffed. Set aside and keep warm.

6. Serve

   Stack hotcakes, top with smoked salmon and a dollop of dill yoghurt!

Snapshot!

Each serve brings a satisfying balance of energy (1999 kJ) with 26 g protein, 21 g total fat (mostly heart-friendly MUFA + PUFA), and 42 g smart carbs for steady energy release. The 4 g fibre helps support gut and blood-sugar balance, while saturated fat (9 g) and sodium (733 mg) sit within healthy main-meal ranges. You’ll tick off 4 core food groups, grains, veggies, protein and dairy, for a meal that’s nutrient-dense, satiating, and blood-sugar smart.

What it means on the plate

This dish shows how you can enjoy café-style meals that fit your health goals. Bright, satisfying, and balanced without being restrictive. The combo of protein, fibre, and carbs helps steady blood glucose while keeping you full and energised. It’s proof that a little weekend indulgence can still fit beautifully into a kidney-friendly eating pattern.

Food group balance →

• Grains 1.5 serves (hotcakes)

• Vegetables 1 serve (peas, dill & parsley)

• Protein ½ serve (salmon & eggs)

• Dairy 1 serve (yoghurt, ricotta & milk)

CWJ Takeaway

Balanced, beautiful, these hotcakes bring joy to the plate and nourishment to your day. A delicious reminder that every meal is a chance to fuel well and feel good.