Monthly Archives: December 2014

High protein, gluten free pancakes

Super Banana Pancakes (grain free, diary free, high protein)

Super banana pancakes

I love pancakes. There is something about them that is comforting and feels like a treat. Since going gluten free, I’ve struggled to find a pancake that results in the same satisfaction as the ‘full flour’ versions.

Breakfast-style pancakes can definitely be made gluten free. However, in the past I’ve found that the grain-based versions taste odd, the coconut flour versions can be too dry and others can be too runny. I also prefer to use as many wholefood ingredients as possible (gluten-free flours can be very processed).

I came across a recipe on Facebook from which these banana pancakes are based: 1 banana and 2 eggs – mix together and fry off in small batches. Brilliant – protein and fibre with a bit of natural sweetness! The result was moderately successful, but I wanted a bit more fibre and a bit more protein to make it a more rounded breakfast (or snack). I added ground flaxseeds and ground almonds to the mix – these essential store-cupboard ingredients also up the vitamin and mineral profile of of the recipe. If you are avoiding flax or nuts, the plain egg/banana version does work, but you need a good hot pan, a good amount of butter and nimble wrists to flip without splatting!

So, after a bit of trial and error, here is my offering. Even the husband likes them!

The Good Stuff

These lovely pancakes pack a particularly good nutritional punch. The eggs and protein will keep you feeling satiated (avoiding sugar cravings!) and eating a full portion will provide half* of your RDA of vitamins B2, B6 and magnesium! The high fibre and magnesium content makes these a great addition to your diet if you’re feeling a little constipated. See the end of this post for nutritional details on each of the ingredients.

This truly is a super-delicious, super meal!

Gluten and grain-free banana pancakes

Ingredients (makes about 12)

  • 1 banana
  • 2 organic eggs, at room temperature
  • 2 tablespoons ground flaxseeds
  • 2 tablespoons ground almonds
  • 1.5 teaspoons aluminium-free bicarbonate of soda
  • 1 teaspoon ground cinnamon
  • 1 tablespoon almond or cashew nut butter (optional)
  • 1 teaspoon chia seeds
  • Pinch of salt
  • 1 teaspoon vanilla extract
  • Raw coconut oil or organic butter for frying

Method

All you need to do is combine the ingredients into a batter. There are a few ways you can do this:

Option 1: put all the ingredients into a food processor and pulse until it comes together

Option 2: put all the ingredients into a jug and process with a stick blender (my preference as you can then pour the batter directly into pan (less washing up!)

Option 3: if you don’t have any of the electronics, you can simply mash the banana with a fork, then add the other ingredients and whisk together.

  1. Ideally, leave the batter to sit for about 15-20 minutes before cooking. This will help it mature and make flipping a bit easier.
  2. Heat a knob of butter or raw coconut oil in a pan on a medium-high heat and fry off smallish pancakes (about the circumference of an orange slice).
  3. Use a thin, wide egg lifter or spatula to flip – you need to get right under them without breaking the cooked film on the edge.

Serve with a light drizzle of good quality maple syrup or honey, some organic plain yoghurt, berries or even some bacon.

These are not just for weekends. Because of the nutritional profile, they are great for a replenishing snack after sport, an after-school treat or a quick breakfast any day of the week.

Nutritional facts

This recipe is full of nutritious, whole foods. Each ingredient is particularly rich in key nutrients that contribute to a balanced diet and keep your energy levels up.

Eggs: protein, vitamins D and B12, selenium, choline,

Bananas: magnesium, potassium, fibre, vitamin C, vitamin B6

Almonds: high in protein, fibre, omega 3, magnesium, vitamins B2 and E, and potassium

Flaxseeds: vitamin B1, iron, magnesium, selenium, omega 3 and fibre

Cinnamon: balances blood sugar

 

*RDA percentages are estimated using NutritionData.com. Actual percentages may vary based on age of product and country of origin.

I have updated the recipe slightly from the original post – the addition of 1 teaspoon of chia seeds really helps the batter hold together well!

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