Healthy Banana Pancakes

When asked the question, “what is your favourite meal of the day?” I often find myself flitting between the options. Being the indecisive person I am, I constantly change my answer. Currently, however, I am firmly standing in the category of BRUNCH.

Living near Melbourne last year, I found myself enticed and intrigued by the overwhelming craze of brunch. I fell in love with the concept of after undertaking your morning activities- whether that be working on your project/ assignment, fitting in a morning work out or simply sleeping in late after a big night out- you go out for brunch with your nearest and dearest (or anyone who shares your deeply held love of brunch, for that matter) and consume the largest variety of food in a quaint little café.

Since moving to Bristol, I have continued pursuing my love of this incredible meal, which allows the greatest diversity of food (from pancakes, to poached egg and avocado, to smoked salmon and cream cheese bagels), as this beautiful city has an incredible range of cafés that offer these delicacies (they are delicacies in my eyes…)

This recipe that I recently experimented with is a healthy take on everyone’s beloved pancakes. The sweetness comes from a combination of the banana and Linwoods milled flaxseed with cocoa and berries. For an extra sweetness (for those who share my sweet tooth), drizzle with some honey and desiccated coconut, and some chopped almonds for that extra crunch. I hope you like them!

Ingredients: 1 large banana (136g, 121 kcal, 0.4g fat, 0.2 g saturates, 17g sugar, 1.4mg sodium, 3g fibre, 1.5 protein)

1/4 tsp ground cinnamon

15g Linwoods milled flaxseed, cocoa and berries (75 kcal, 5.8g fat, 0.7g saturates, 0.6g sugar, 0.01g sodium, 3.9g fibre, 3.3g protein)- if you don’t have this it isn’t essential, but it is really beneficial both health wise for and taste!

1/2 cup (or 40g) rolled oats (139kcal, 3.4g fat, 0.7 saturates, 0.4g sugar, 0g sodium, 3.6g fibre, 4.8g protein)

2 medium eggs (132kcal, 9.2g fat, 2.6g saturates, 0.2g sugar, 0.4g sodium, 0g fibre, 11.6g protein)

For all 4 pancakes: 467 kcal (18.8g fat, 4.2g saturates, 18.2g sugar, 0.51g sodium, 10.5g fibre, 21.2g protein)

** If you want, using vanilla (or any of your favourite) flavoured protein powder make these pancakes a great post work out brunch- just simply add 1/2 scoop to the mix!

ingredients

  1. Whisk the eggs in a small bowl, and add to a food processor. (If you don’t have a food processor you can just use the your own strength to beat together the ingredients!)
  2. Chop up the banana slightly then add the banana alongside all the other ingredients to the food processor. Whizz up all the ingredients for about 45 seconds, until smooth.
  3. Put coconut oil (any oil is fine, but coconut oil gives it a deliciously nutty flavour, as well as being packed with nutritious health benefits) into a frying pan on the hob and heat it up.
  4. Pour roughly 1/4 of the mix into the frying pan and allow to fry until it is lightly brown on each side. Repeat for each pancake.
  5. Top your pancakes with a drizzle of honey, desiccated coconut and chopped almonds, as well as any fruit that you desire (blueberries being my recommendation!) Voilà- dig in.

 

End product

For those who are interested in the nitty gritty…

Nutritional Benefits to the main ingredients:

Oats: IMG_0974

Oats are a great carbohydrate with very low levels of saturated fat and sugar, so the energy within them keeps you going without adding any excess fat or sugar to your body. Oats have been proven to lower cholesterol levels, stabilize blood sugar, enhance immune response to infection, as well as reduce risk of cardiovascular disease due to the antioxidants within.

Eggs: IMG_0970

Eggs are an amazing source of protein into your diet. They have a lot of protein which provides you with energy to keep you going. They are a ‘complete protein’ as they contain all 9 essential amino acids-aiding your muscle, body cell/ tissue recovery; grow healthy nails and hair; fight infections and balance body fluids. Not only this but the Omega 3 in them (polyunsaturated fat) protect your heart and help increase your metabolic rate. The addition of Vitamin A, D, E and B12 help maintain healthy skin, strengthen bones and teeth, prevent disease and maintain good health.

Milled Flaxseed, Cocoa and Berries: IMG_0976

This is a slightly more obscure ingredient within the recipe- but the health benefits are really fantastic. The cocoa has 75% reduced fat in comparison to the cocoa used in the majority of dark chocolate projects. This contains antioxidant nutrients Zinc and Selenium that help protect against excess radicals that can damage cells and tissues in the body. This blend also contains iron, magnesium and omega 3.

Coconut Oil: IMG_0969

Coconut oil is the new craze-and for good reason. The Coconut oil is high in medium chain fatty acids (medium-chain triglycerides) that are easily absorbed by the body and become energy and not cholesterol.

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