It’s true. I have a new breakfast obsession. Thanks to Jack Johnson, I started craving banana pancakes. (If you do not know what I am referring to, look up Jack Johnson’s song banana pancakes, and I am sure you’ll start craving them too!) One of the most amazing things I have learned over the years is that the saying is true; “You can have your cake and eat it too!” By this I mean eating pancakes for breakfast doesn’t have to be a sin, when prepared correctly, it can be an amazing nutritious breakfast!
Of course, my recipe contains whole wheat flour. Whole wheat flour is full of fiber, protein, and iron. The more I learn about white flour, the more disgusted I am by it. I have already talked about how white flour and white sugar spike your blood sugar and leave you hungry and tired only a short time after consuming them. But did you know that white flour and white sugar products can actually steal vitamins and minerals from your body! Need another reason to avoid there products? Next time you are looking at those bags of white flour and white sugar notice that the word “bleached” is on the package. What does that even mean? Exactly what it sounds like. They bleach these products to give them that beautifulwhite color. So unless you would like to meet me in your laundry room and drink a cup of bleach, then why would you eat white flour and white sugar products? Sorry, I am ranting. I could really talk about this all day, but we need to get on to the banana pancakes =]
Moving on, another great addition to my banana pancake recipe is walnuts. Not only do they give your breakfast a little bit of crunch, but they are packed with nutrition. They are best known for being a great source of Omega 3 fatty acids which are known to decrease the risk of cancer and cardiovascular disease, boost immunity and brain health, and reduces inflammation.
The most important ingredient in these pancakes are bananas! Bananas are rich in potassium, vitamin b6, and vitamin c. Plus they give the pancakes some natural sweetness!
Now that you have heard all about my recipe, are you ready to see it?
Making Banana Pancakes:
2 cups Whole Wheat Flour
1 1/2 tsp baking powder
1/2 tsp salt
½ cup water
1 1/2 cups milk (I use unsweetened vanilla almond milk, but you could use any type)
¼ cup safflower, or canola oil (plus extra to oil the pan)
1 tsp vanilla extract
1 tsp apple cider vinegar
2 bananas, diced into small pieces
1/4 cup chopped walnuts
Step 2: In a separate bowl, wisk together the water, milk, oil, vanilla, and apple cider vinegar.
Step 3: Add the wet ingredients to the dry ingredients, and stir until there are no lumps. Fold in the bananas and the walnuts.
Step 4: Lightly oil a pan on medium high heat. (I always start off by making one small pancake to test the pan and determine if I need to change the heat settings.) Pour about a ¼ cups of the batter onto the pan. Once the pancake stops bubbling on top, and the sides look like they are starting to cook, use the back of your spatula to lift the pancake and peak underneath. If the pancake is done to your liking, flip it over and cook the other side.
You may want to re-oil the pan in between every batch, or every other batch with a small amount of oil. This recipe makes about 16 medium pancakes.
When it comes to topping your pancakes, try to stay away from the butter and fake maple syrup. (Next time you come see aunt jemima, look at her ingredients. I am sure I’ll talk about them in future blogs.)
I love to top my pancakes with organic plain yogurt mixed with ground flax seeds. The sweetness of the bananas is enough for me! And it is a perfect combination with the plain yogurt. Plus you are getting a great source of protein, calcium, and vitamin D. Ground flax seeds are another nutritional powerhouse packed with fiber and omega fatty acids. (Again, a food I will save for future blogs.)
Can’t bare the taste of plain yogurt? How about an organic fruit flavored yogurt! But remember, some of those yogurts do contain a lot of added sugar. Try mixing plain and fruit flavored yogurt together. It is a great way to start to slowly remove sugar from your diet. (When it comes to yogurt, I am a huge fan of Stony Field. Check them out! http://www.stonyfield.com/)
Still not able to separate from butter and syrup? At least switch to pure maple syrup. Pure maple syrup is a more natural sweetener. It comes right out of a tree! Because it is not super refined (like white sugar) it does contain minerals such as manganese and zinc. As for butter, start to look into some more natural alternatives such as earth balance, which is made from natural oils. (http://www.earthbalancenatural.com/) When using these ingredients, try to concentrate on your portion sizes, and don’t go overboard.
So are you ready to dig in? Is your mouth watering? K really enjoyed these pancakes. Even my brother L (who tends to be cautious about my recipes-hey you know it is true L!) is a huge fan. So what are you waiting for? Make banana pancakes, pretend like it’s the weekend.
Stay Natural ♥ C