Made with bananas, walnuts and buckwheat flour, these wholesome hotcakes contain plenty of the
essential mineral magnesium. Magnesium is essential for energy synthesis, muscle and nerve function and a dish like this will be sure to help you feel energised and power through the day.
Making the batter with buckwheat flour keeps the pancakes light and fluffy and ensures the dish remains free from gluten. Buckwheat flour is higher in fibre than its highly refined counterparts and it also contains trace amounts of many essential minerals.
Serves - 4
Prep time - 15 minutes
Cook time - 15 minutes
Gluten Free
Vegetarian
Caramelised banana and buckwheat pancakes
Ingredients
- 1 ½ cups buckwheat flour
- 2 tsp baking powder
- 1 tsp baking soda
- 1 tsp ground cinnamon
- ¾ cup skim milk
- 1 egg, whisked
- 1 tsp vanilla extract
- 1 tbsp pure maple syrup
- 3 bananas, 1 mashed & remaining 2 bananas cut into halves
- 1 tbsp coconut sugar
- ⅓ cup walnuts, roughly chopped
- Oil spray
How to make
1. Pre-heat oven grill to a moderate heat. Spray two baking trays with oil and set aside.
2. Place the flour, baking powder, baking soda and cinnamon in a large bowl and mix to combine. In a medium jug, whisk together the milk, egg, vanilla, maple syrup and mashed banana. Pour the liquid mix into the dry mix and whisk until a smooth, thick batter forms.
3. Heat a large non-stick frying pan over medium heat. Lightly spray pan with oil. Pour 1/4 cup of batter into frying pan and cook for 2 minutes each side. Repeat with remaining mixture. Transfer cooked pancakes to one baking tray, cover with foil and place on the bottom oven rack to keep warm.
4. Meanwhile, place banana halves on the second baking tray, sprinkle coconut sugar over the top and place under the grill. Grill for 2-3 minutes, or until warmed through and the sugar has caramelised.
5. Remove both trays from the oven. Serve pancakes topped with a banana halves. Sprinkle pancake stacks with walnuts and a drizzle of maple syrup, if desired.
Notes
- Leftover pancakes can be stored in an airtight container in the fridge for two days
Nutritional information
| Kilojoules |
1705 kJ |
Protein |
13.2 g |
Carbohydrates, total
- sugars, total |
60.1 g
22.3 g
|
Fat, total
- saturated fat |
680 mg
|
| Sodium |
405 mg |
|
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Rachel Scoular is an avid foodie, APD Dietitian and founder of
@healthyhappyhabits