Rich in heart-healthy fats, hazelnut meal is available at health food stores—or make your own by grinding up hazelnuts in a food processor or spice grinder. Almond flour would be a good substitution. The sauce can be made the night before and thinned with more maple syrup if needed. Use any extra sauce in yogourt or over fish.
1/2 cup (125 mL) dried blueberries (see recipe below)
1/4 cup (60 mL) orange juice
1/2 tsp (2 mL) lemon zest
1 Tbsp (15 mL) lemon juice
1/4 tsp (1 mL) cinnamon
1 tsp (5 mL) cornstarch
1 Tbsp (15 mL) maple syrup
1/3 cup (80 mL) hazelnut meal/flour
2/3 cup (160 mL) whole wheat pastry flour
1 ripe banana, mashed
1 egg, lightly beaten
1 tsp (5 mL) cinnamon
1 tsp (5 mL) baking powder
1/3 cup (80 mL) hazelnuts, chopped
1/2 cup (125 mL) unsweetened hemp milk or other milk of choice
In small saucepan, combine blueberries, orange juice, lemon zest, lemon juice, and cinnamon. Bring to a boil, reduce heat, and simmer for 5 minutes. Stir in cornstarch and maple syrup; simmer 1 minute more, or until slightly thickened. Set aside.
In large bowl, combine hazelnut meal, whole wheat pastry flour, banana, egg, cinnamon, baking powder, hazelnuts, and hemp milk. Stir in more milk if needed to reach pancake consistency.
Heat nonstick skillet over medium. Drop batter, 1/3 cup (80 mL) at a time, into skillet and cook 2 to 3 minutes per side, or until golden brown.
Serve topped with Blueberry Sauce.
Serves 2 (about 6 pancakes).
Each serving contains: 624 calories; 14 g protein; 28 g total fat (3 g sat. fat, 0 g trans fat); 86 g carbohydrates; 10 g fibre; 51 mg sodium
1 cup (250 mL) fresh blueberries
Preheat oven to the lowest setting. Toss blueberries with honey or maple syrup and cook until berries are shrivelled, about 3 hours. Let cool.
Source: “Sweet Nutrition“, alive #339, January 2011