When we go out for breakfast, I often see sweet breaky options that I am so tempted to try however more often then not I am overwhelmed by the sweetness and leave feeling unsatisfied and sickly. So I have been dreaming up the perfect not-so-sweet but just right wholesome gluten and grain free breakfast that is going to satisfy the sweet tooth but fill you up at the same time.
Enter…. Banana Coconut Pancakes! These bad boys are a totally ninja way to start your day, with a good balance of carbs, protein and healthy fats.
Bananas are a great source of low GI carbohydrates, choc full of B vitamins and also potassium. They create a natural sweetness so you don’t need added sugar and most importantly they are a low fructose fruit so our FODMAP fearing friends can enjoy them.
As for coconut, it is one of my true loves. I used to avoid it like the plague because I was told it was full of bad fats but it is all about types of saturated fat. Sarah Wilson has a great post on the benefits of coconut oil. Check this out if you’re keen for info.
These pancakes do require you to whip up some egg whites. If egg whisking is a deal breaker, you are one seriously lazy person. Pull your finger out! The result is a nice fluffy pancake as opposed to a dense rubber mat. I promise you it is well worth the effort.
Coconut Banana Pancakes
serves 2 people – 3 pancakes each
1 tablespoon coconut oil
3 tablespoons coconut flour
½ tsp of baking powder, bicarb soda and cinnamon
to serve – coconut milk, coconut cream or natural full fat yoghurt from happy cows and more sliced banana or strawberries
1. Mash bananas
2. Separate eggs, add yolks to mashed bananas. Then mix in coconut coconut flour, cinnamon and powders. Let this sit whilst you whip your egg whites in a separate bowl.
3. Beat egg whites to stiff peaks and then gently fold this into the banana mix. I generally do this in two halves.
4. Heat a large fry pan and pop in a coconut oil to melt. I am impatient/efficient so I often have 2 pans on for pancakes.
5. Once your pans are hot, ladle in the mixture. Make sure your pan isn’t too hot because this will burn quickly. Because they are quite airy they do require more of a gentle touch.
6. When one side is nicely browned and bubbles are appearing on the surface flip it over and cook through. They do go quite a dark brown so don’t freak out.
7. Keep cooked pancakes in a warm oven, while you cook the rest.
To serve I like to stack the pancakes up, serve with sliced banana or strawberries and a generous spoonful of coconut milk or cream. Personally, I don’t think it needs honey or maple syrup but if you want extra sweetness then knock yourself out. They also keep well and are nice cold kind of like piklets the next day.
Possible alterations – if you don’t like or tolerate coconut, feel free to substitute in LSA or almond meal. Both work fine.