Makes 12 pancakes
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 yoghurt and granola.
3/4 cup (180 ml) organic rolled oats
1 1/2 cups (350 ml) buttermilk
1 large free-range egg, lightly beaten
2 Tbsp (40 ml) melted unsalted butter or vegetable oil
1 1/2 Tbsp (30 ml) coconut palm sugar
1 tsp (5 ml) vanilla
3/4 cup (180 ml) organic wholemeal flour
1 1/2 tsp (7 ml) baking powder
1/2 tsp (2 ml) each bicarbonate of soda and salt
1 1/2 Tbsp (30 ml) unsalted butter (for frying)
1 banana, sliced
1/2 cup (125 ml) fat-free Greek yoghurt (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, bicarbonate of soda and salt. Stir into oat mixture just until combined.
Heat butter in 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 yoghurt and drizzle of honey.
Make ahead tip: Cool pancakes completely, then wrap individually and freeze. Keep frozen; pop into toaster to reheat.
Each serving contains: 737 kilojoules; 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
Use 3/4 cup (180 ml) quinoa flour instead of wholemeal flour. Increase baking powder to 2 tsp (10 ml).
source: "Eat Breakfast!", alive Australia #20, Winter 2014
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