Bet­ter-for-you ba­nana pan­cakes

serves 4| prep 10 mins | cook­ing 50 mins - - COOK IT NOW! -

100g mashed ba­nana (about 1 medium ba­nana) 150g (1 cup) whole­meal plain flour or pur­ple wheat plain flour (see tip) 60g ( 12 ⁄ cup) al­mond or hazel­nut meal 1 tsp ground cin­na­mon 4 eggs 150ml milk ke­fir (see tip) 1 tbs vir­gin macadamia oil or co­conut oil 2 tsp baking pow­der 125g ( 12 ⁄ cup) fresh ri­cotta, to serve (op­tional) Mixed berries and pure maple syrup, to serve

1 Place the ba­nana, flour, nut meal, cin­na­mon, eggs, ke­fir and 2 tsp oil in a blender or a food pro­ces­sor. 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 12cm 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 11 ⁄ 2 tbs ri­cotta, if you like. Scat­ter with the mixed berries and serve with a light driz­zle of maple syrup. PER SERVE • 16g pro­tein • 20g fat (3g sat­u­rated fat) • 43g carb • 8g di­etary fi­bre • 429 Cals (1795kj)


If you’d like to use pur­ple wheat flour, look for it at health food stores and on­line. Milk ke­fir is sold at su­per­mar­kets. Or, try us­ing a mix­ture of half nat­u­ral yo­ghurt and half milk in­stead. For a dairy-free op­tion, re­place the ke­fir with al­mond milk or co­conut wa­ter, and omit the ri­cotta.

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