Easy and healthy banana pancakes
Pancakes have been our family Sunday morning tradition as long as I can remember. And over the years of my life we have really had different recipes from sour milk small fluffy pancakes that our mother and grandmother used to make, to thin big crepes. Kids enjoy still the big crepe pancakes the most we actually make two types of pancakes on Sunday morning. Since I went gluten-free in 2017, we also introduced gluten-free banana pancakes to our Sunday breakfast menu.
I don't follow really any recipe when making banana pancakes as I used different gluten free flours, like almond flour, coconut flour, pumpkin seed flour, cassava flour, gluten-free oats flour- depending what we have available in the house. And most of the times I mix different flours together to increase the nutritional value of the pancakes.
Almond flour is nutritious, containing 7g of protein, 15g of fat, 5g of carbs, 3 grams of fibre (in 1 1/4 cup serving) as well as iron, manganese, magnesium, copper, phosphorus, calcium.
Cassava flour (1/4 cup) contains, 31g of carbs, 2 g of fibre, 0 g of fat, 0g of protein, potassium, calcium- it's nutritionally relatively low, but contains resistant starch, which is fermented in the large intestine (food (prebiotic) for your gut bacteria and may improve blood sugar and cholesterol levels.
Coconut flour is made from coconut flesh that has been dried and ground. It has high nutritional value, where 1/4 of a cup contains 10g of fibre, 18g of carbs, 6g of protein, 3 g of fat, 6 g of sugar, iron and potassium.
Pumpkin seed flour contains in a 1/4 a cup, 7g of carbs, 12g of protein, 1g of fat, zinc and iron.
Below is a banana pancake recipe from today's breakfast, which we enjoyed today and will be able to also have for breakfast tomorrow.
Easy and healthy banana pancakes
For 4-6 persons
2 bananas (I buy bananas when they are still slightly green at the ends, yellow in the middle, as then they are richer in resistant starch)
1 cup of goat's milk yoghurt (you can use also Greek yoghurt)
1/4 of a cup almond flour
1/4 of a cup coconut flour
1/4 of a cup pumpkin seed flour
1/6 of a cup cassava flour
1/2 tsp of Himalayan salt
1/2 tsp of baking powder
3 tbsp of liquid coconut oil or melted butter
You can use really different options from berries and fruits. We like to use wild blueberries, strawberries, raspberries and sometime mango. We also use almond butter, cocoa nibs, bee pollen, sometimes hemp seeds. For kids we also have an ecological hazelnut chocolate cream, maple syrup and they sometimes use cinnamon-raw cane sugar mix with a squeeze of lemon juice.
We put all the ingredients in a high speed blender and blend a minute or so. We mix the melted butter or coconut oil (melted) into the batter and we don't use any additional fat on the pan- makes it easier and hassle free to bake the pancakes. We do have a pancake pan and a normal pan for frying, so frying is mostly shared between myself and my husband at the same time. Now and again kids take the frying over, but they often tend to sleep long on Sundays. We also watch watch a cooking show like Iron Chef at Netflix, while frying the pancakes, to get some inspiration and our mouths watering for breakfast ;).