better-for-you banana pancakes

DfDairy free
ThThermomix
VeVegetarian
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better-for-you banana pancakes

These pancakes are rich in protein and loaded with goodness. Instead of the usual one or two eggs in the batter, I’ve used four to increase the protein and iron content. The banana gives a boost of potassium, fibre and B vitamins, as well as natural sweetness so there’s no need to add sugar. I’ve added nut meal, too, for extra protein and nutrients.

Purple flour is worth seeking out, as it contains anthocyanins, a type of antioxidant found in purple foods. Milk kefir gives some probiotics (they’re heat sensitive, so try not to overcook the pancakes).

Ingredients

100g mashed banana (about 1 medium banana)
150g (1 cup) wholemeal plain flour or purple wheat plain flour (see tip)
60g (1/2 cup) almond or hazelnut meal
1 tsp ground cinnamon
4 eggs
150ml milk kefir (see tip and dairy-free variation)
1 tbs virgin macadamia oil or coconut oil
2 tsp baking powder
125g (1⁄2 cup) fresh ricotta, to serve (optional – omit for dairy free)
Mixed berries and pure maple syrup, to serve

Method

  1. Place the banana, flour, nut meal, cinnamon, eggs, kefir and 2 tsp oil in a food processor, Thermomix or high-powered blender. Blend or process until smooth and well combined. Add the baking powder and process for a further 5-10 seconds, until just combined.
  2. Heat a non-stick frying pan over medium-high heat. Add 1 tsp of the remaining oil. Pour 1 ⁄4-cupful of batter into the pan and gently swirl to create a pancake about 12 cm in diameter. Cook for 1-2 minutes, until bubbles begin to form on the surface and the pancake is golden underneath. Carefully flip and cook for a further 1-2 minutes, until golden on both sides and cooked through. Transfer to a plate and cover loosely with foil to keep warm. Repeat with the remaining mixture (and remaining 1 tsp oil, if needed) until all the batter has been used.
  3. Divide the pancakes among serving plates. Top each stack with 1 1 /2 tbs ricotta, if you like. Scatter with the mixed berries and serve with a light drizzle of maple syrup.

 

Tips

If you’d like to use purple wheat flour, look for it at health food stores and online.

Milk kefir is a source of probiotics and is sold at health food stores and supermarkets. Or, you can use a mixture of half natural yoghurt and half milk instead.

Dairy-free: For a dairy-free option, replace the kefir with almond milk or coconut water, and omit the ricotta.