AI-generated photo.
Canadian · Canada
Bannock
Also called bannock
Bannock, a dish from Canada.
Pai editors’ mark 4 / 5
Plan, list, and collections
Bannock is cooked in Canada as its own dish. Cook a simple dough on a griddle until both sides are spotted and the center is cooked. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
65
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 7%
- Carbs 53%
- Fat 39%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Watch · High protein
Protein is about 6.6 g, under the 25 g mark.
Watch · Low sodium
About 611 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Watch · Dairy-free
A milk ingredient is in the required list.
Suits · Vegetarian
No meat, poultry, fish, or shellfish in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- All-purpose flour228 kcal
- Unsalted butter72 kcal
- Neutral oil62 kcal
- Baking powder1 kcal
- Flat-leaf parsley1 kcal
Glycemic load
Estimated glycemic load for this count: 37.1. The bands come from the ingredient table.
Portion
One serving, as written, is about 363 kcal.
Allergens. Gluten, Milk, Wheat
Make it healthier
Use half the butter
Half the butter grams stay out of the plate. The new figure subtracts those grams on the ingredient table.
About 327 kcal after the change.
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 363 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 363 kcal | 18% |
| Protein | 6.6 g | 13% |
| Carbohydrate | 48.4 g | 18% |
| Fiber | 1.8 g | 6% |
| Total sugars | 0.2 g | 0% |
| Fat | 15.8 g | 20% |
| Saturated fat | 6.3 g | 32% |
| Cholesterol | 22 mg | 7% |
| Sodium | 611 mg | 27% |
| Potassium | 81 mg | 2% |
| Calcium | 138 mg | 11% |
| Iron | 3.3 mg | 18% |
| Magnesium | 18 mg | 4% |
| Zinc | 0.5 mg | 5% |
| Vitamin A | 77 mcg | 9% |
| Vitamin C | 2.7 mg | 3% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 47 mcg | 39% |
| Thiamin (B1) | 0.5 mg | 42% |
| Riboflavin (B2) | 0.3 mg | 24% |
| Niacin (B3) | 3.7 mg | 23% |
| Vitamin B6 | 0 mg | 2% |
| Folate | 118 mcg | 30% |
| Vitamin B12 | 0 mcg | 1% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is light for the calories, so hunger may return sooner.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
All-purpose flour2 cups250 g
Baking powder2 tsp8 g
Water3.5 cups800 ml
Kosher salt1 tsp4 g
Neutral oil2 tbsp30.77 ml
Unsalted butter3 tbsp40 g
Flat-leaf parsley0.25 cup8 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Set the oven to 375°F / 191°C and leave it for 15 minutes so the rack is actually hot. Weigh all-purpose flour, baking powder, water, kosher salt, neutral oil, unsalted butter, flat-leaf parsley. Bannock is cooked in Canada as its own dish. Cook a simple dough on a griddle until both sides are spotted and the center is cooked. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Bannock, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Bannock is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Bannock bakes evenly only when the center is not a dome of unmixed batter.
- 🇨🇦 CanadaNorth Americacanada-bannock-step-4
Bannock, step 5
Step 5 · Bake about 40 min
5Bake at 375°F / 191°C until this is true: The crust of Bannock is deep gold and the center sounds hollow when tapped. The crumb is set, not wet or gummy. Start checking at 40 minutes. Opening the door early drops the heat.
Bake about 40 min
- 🇨🇦 CanadaNorth Americacanada-bannock-step-5
Bannock, step 6
Step 6 · Cool 10 min
6Cool Bannock in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Bannock in this shot order and no other: a cooling rack and a waiting towel; citrus cut and squeezed off heat; the table set with the garnish in a small bowl; a quiet simmer with small bubbles. Slate words for the editor: bloom, sheen, kiln, basket, skillet, ribbon, jute, cedar, sable, kettle.
Cool 10 min
How you know it is done
The crust of Bannock is deep gold and the center sounds hollow when tapped. The crumb is set, not wet or gummy.
If it goes wrong
- Bannock looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Bannock spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Bannock completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Bannock is cooked by saute in Canada. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Gluten, Milk, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.