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Banana Pancakes

3 May, 2016

I love pancakes for breakfast and this is my new favourite recipe. I really like the slight acidity of these (reminiscent of buttermilk pancakes without actually needing to use buttermilk) and the fact that they’re not overly sweet.

You could substitute the banana for blueberries or just make them plain.

Banana Pancakes
Makes approximately 4-8 pancakes depending how small/big you like them

Adapted from Poh’s Blueberry Pancakes

Ingredients

190ml milk
30ml white wine vinegar
150g white spelt flour
1.5 tsp baking powder
2 tbsp coconut sugar
pinch of fine pink Himalayan salt
1 egg
1.5 tbsp macadamia oil + extra for cooking
1 tsp vanilla bean paste or natural vanilla extract
1 large banana, peeled and thinly sliced


Directions

1. Pour the milk and vinegar into a jug and stir to combine.
2. Place all the dry ingredients in a bowl and whisk to combine.
3. Make a well in the centre of the dry ingredients and add the egg, macadamia oil, vanilla bean paste, and finally the milk and vinegar mixture. Whisk until smooth.
4. Heat a non-stick frypan over medium heat and when hot, drizzle in enough macadamia oil to coat the bottom of the pan.
5. Ladle batter into the frypan then place your banana slices evenly over the surface.
6. When the pancake is ready to be turned over it should have risen slightly and have pitting from air bubbles on the surface (sometimes it’s hard to see because of the fruit so just gently lift one edge of the pancake and check whether the underside is golden). Flip and cook on the other side until golden.

Nutritional Info
Per pancake (if making 8 pancakes): 21g carbs ◊ 7g sugar ◊ 4g fat ◊ 4g protein ◊23g fibre

Serving Suggestions
◊ Drizzle with maple syrup or coconut nectar
◊ Add a dollop of good quality yoghurt, ricotta, or mascarpone

Nutritional Fun Facts

◊ Spelt is an excellent source of complex carbohydrates, protein, and fibre. The gluten found in spelt is said to be more easily digestible than that in wheat due to a difference in molecular composition 1

◊ Bananas are an excellent source of potassium – an important electrolyte that helps to regulate heart function and fluid balance. Bananas are also soothing to the gastrointestinal tract due to their high content of pectin, a soluble fibre that helps to normalize bowel function and lower cholesterol1

“Take what you need and leave the rest”

Olivia

References
1. Murray, M., Pizzorno, J. & Pizzorno, L. The Encyclopedia of Healing Foods. (Index Books Ltd, 2007).

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