Aah, pancakes, who doesn’t like them?
I like bananas, I like pancakes… so mixing the two is just heavenly. With the bananas in the batter there is no need to sweeten these and they are moist enough to eat on their own, but that doesn’t mean you can’t add a scoop of coconut cream (you, just scoop the creamy top of your tinned coconut milk) or perhaps a dollop of Greek yogurt or a naughty splash of Maple syrup for indulgent Saturday mornings.
I have adapted the recipe from here (so for you yogi vegans, follow this instead to substitute the egg), and because it’s such an easy recipe, it’s easy to experiment… I bet substituting the banana with 1/4 of a cup cooked pumpkin or butternut would be fab, and a great way for some of you mums out there to hide veggies from fussy eaters.
Go on, get the frying pan out and treat yourself and your family to a delicious breakfast that unlike traditional pancakes has no empty calories.
- 1 banana
- 1 egg
- 1 tbsp. water
- 1/4 cup coconut milk or other milk substitute such as rice or almond milk.
- 1/2 tsp. vanilla extract
- 1/2 c. almond flour
- Scant 1/4 tsp. baking soda
- 1 tbsp. quinoa flour/gluten free flour
- 1/2 tsp ground cinnamon
- Pinch salt
- Coconut oil for the pan
A note on calorie counting:
Out of interest I would like you to see the nutritional difference between normal pancakes served with butter and syrup in comparison to these pancakes. Please note this is a rough estimate, but I hope it gives you an idea about how to choose better foods…
Two traditional American pancakes made from milk, sugar, refined wheat flour, butter and eggs will tally up to about 520 calories, from those calories you will get 30% of your daily carbohydrate allowance and small amounts of Vitamin A & C, and slightly better amounts of Iron (15%) and calcium (13%) and 8g of protein and a glycemic load of a whopping 52.
Now, 3 small banana almond flour pancakes comes to around 400 calories, so not that much less than the traditional ones, especially if you are adding a topping, but the difference in what you are providing your body with is astounding, forget empty calories, these calories provides your body with key nutrients and will keep your blood sugar levels happy and your tummy fuller for much much longer. These pancakes will give you 24% of your RDA for fibre, more than double the amount of protein, no trans fats, half the amount of carbohydrates that the traditional pancakes give as well as the equal amounts amounts of iron and calcium along with and Vitamin A, and large amounts of Vitamin C (33%) and copper (20%). Not to mention the fact that wheat flour and sugar both cause inflammation, so minus those two ingredients you are already onto something better.
So forget about calorie counting, give your body what it needs to be healthy with foods that it can use. Of course you can survive on high carbohydrate diets with meagre amounts of nutrients that remain low in calories, but don’t expect your body to be in tip top condition with everything it needs to support your immune system and a good amount of energy to put out. The more energy your body can use from your food the you eat the more you will want to move and be active, being active will burn more calories and build more muscles, the more muscle you have the more calories your body will need to burn and the less you have to worry about what amount of calories you are eating. Just saying.
Being an ex-racing Greyhound, Banjo still has lots of strong lean muscles in his body, and we have found that keeping him off the wheat biscuits replacing it with fresh veg and meat and topping his food with good oils, keeps his body in great shape, and the more oils and fats he gets the better and glossier his coat gets. He is a handsome chap isn’t he?