Banana Pancakes

A light, soft pancake with no added sugar, making a healthy breakfast choice, snack or dessert.



These pancakes are simple to cook, the time being reduced if you have a large pan and can cook several at a time. They retain their quality when prepared in advance, which is a great advantage if cooking for several people. Warm them briefly to serve as dessert or with your Sunday coffee and paper. (Cover and place in a warm oven for 10-15 minutes; or cover and microwave for 20-30 seconds.)

When preparing the mixture, add the coconut flour cautiously. You want a thick batter; but coconut flour absorbs more liquid than other flours and, without care, you can end up with a very stiff mix. While I have provided quantities, these are not precise; the size and ripeness of the bananas and the size of your eggs will vary the flour quantity required.


Diets for which Banana Pancakes are suitable:

Diabetic, Diary Free, Fodmap, Gluten Free, Low Calorie, Low Fat, Nut Free, Paleo, and Vegetarian.

Ingredients

Preparation: 10 mins | Cooking: 10-15 mins | Serves: 2

2 bananas, ripe
1/2 lemon, zested
3 eggs, medium
2 tsp baking powder (Gluten Free, see notes)*
35 gm (1/4 cup) coconut flour**
1 tbsp coconut oil

Method

WHISK the eggs and and mix with the banana.
SIFT the coconut flour.
FOLD 2/3 flour and the baking powder into the banana mix.
ADD the remaining flour if needed for a thick batter.
HEAT 1/2 tsp coconut oil in a frying pan to a medium temperature.
SPOON a tbsp of the mix into the pan and shape to a 10-12cm/3-4inch circle. (Cook several at the one time but do not place them too close together.)
COOK for 2 minutes and, when the underside is lightly browned, using a spatula flip it over. (They brown quickly and darkly because of the natural sugar.)
COOK for a further 2 minutes, again until lightly browned.
STACK on a plate and keep warm while you cook the remaining pancakes. (Alternatively place on a wire rack to cool.)
REPEAT and cook the remaining pancakes.

Serve

– Top with yoghurt (diary, soya or nut milk yoghurt, as appropriate), nuts (not Nut Free) and seeds, berries, or sliced banana.
– For more sweetness, drizzle with honey (not Vegan) or maple syrup. (Not recommended for Diabetic diets.)

Notes

* Gluten Free baking powder is only necessary for Gluten Free diets.
** Substitute coconut flour with ground almond (not Nut Free), Gluten Free flour mix (not Paleo) or wheat flour (not Fodmap, Gluten Free or Paleo diet). The quantity required will be different for each flour type.

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