Banana Pancakes
Jennifer Danter
Because pancakes are time-consuming to make, they’re often enjoyed as a weekend treat. These freeze well, so double the batch for easy leftovers. Pop in the toaster to reheat during the week and boost protein and calcium intake by serving with a dollop of Greek yogurt and granola.
3/4 cup (180 mL) organic rolled oats
1 1/2 cups (350 mL) buttermilk
1 large free-range egg, lightly beaten
3 Tbsp (45 mL) melted unsalted butter or vegetable oil
2 Tbsp (30 mL) coconut palm sugar
1 tsp (5 mL) vanilla
3/4 cup (180 mL) organic whole wheat flour (choose quinoa flour for a wheat-free option and increase baking powder to 2 tsp/10 mL)
1 1/2 tsp (7 mL) baking powder
1/2 tsp (2 mL) each baking soda and salt
2 Tbsp (30 mL) unsalted butter (for frying)
1 banana, sliced
1/2 cup (125 mL) fat-free Greek yogurt (optional)
1/4 cup (60 mL) honey (optional)
Soak oats in half the buttermilk for 15 minutes, then stir in egg, butter, sugar, vanilla, and remaining buttermilk.
Whisk flour with baking powder, baking soda, and salt. Stir into oat mixture just until combined.
Heat butter in a medium frying pan. Add batter to pan by 1/4 cup (60 mL) measures. Don’t overcrowd pan. Gently press a few banana slices into each pancake.
Cook until bubbles form on top of each pancake and edges are brown, 2 to 4 minutes. Using spatula, flip and continue to cook until bottoms turn golden, 2 to 3 minutes. Repeat with remaining batter.
Serve warm with a spoonful of yogurt and drizzle of honey.
Makes 12 pancakes.
Make ahead tip: Cool pancakes completely, then wrap individually and freeze. Keep frozen; pop into toaster to reheat.
Each serving contains: 176 calories; 5 g protein; 7 g total fat (4 g sat. fat, 0 g trans fat); 24 g total carbohydrates (11 g sugars, 2 g fibre); 197 mg sodium
source: "Breakfast", alive #375, January 2014
