Monday, 20 March 2017

Smashed Banana Pancakes

I fancied something tropical and healthy for breakfast but not something boring. I'm trying to eat more protein based dishes as I find that protein based dishes keeps me going for longer. I never associated pancakes with being good for you, but I found a recipe that combines both sweet and is protein based from Caribbean Modern. I'm a big supporter of anything Caribbean and I loved the tropical and sunshine feel to these pancakes. I topped mine with a drizzle of golden syrup and dates, which combined with the bananas made a welcoming change for the usual breakfast fare.



Serves 4-6
Makes about 8-12 pancakes
Time: 10 minutes prep & 20 minutes cooking.

Ingreidents
25g self-raising four, sifted
1/2 tsp baking powder 
1/4 tsp ground cinnamon
2 tbsp cocoa nibs or chocolate chips
pinch sea salt
4 large, overripe bananas, roughly mashed with a fork
1 tbsp maple syrup
3 small free-range eggs, beaten
2 tbsp natural yogurt
1/2 tsp vanilla extract
3 free-range egg whites
pinch of cream of tartar
virgin coconut oil, for frying,

Method
In a small bowl, whisk together the flour, cinnamon, cocoa nibs (or chocolate chips) and salt until well combined. 
Place the smashed banana in a separate, large bowl, along with the maple syrup, then stir in the flour mixture then the beaten eggs, yoghurt and vanilla extract until well combined.
In a separate  bowl, whisk the egg whites with a pinch of cream of tartar until soft peaks remain when the whisk is removed.
Mix a quarter of the egg whites into the banana mixture then gently fold in the remainder.
In a large frying pan, on a medium heat, a tablespoon of coconut oil, tilting the pan to ensure the oil covers the base. Ladle out a little of the batter (about 4-5 tablespoons) and tilt around the pan so that the batter forms roughly a 10cm pancakes. Cook until the pancake is golden and dry underneath, about 30 seconds to a minute, then flip over and cook for a further 30 seconds to a minute, until the pancake is cooked through. Repeat with the remaining bate and serve immediately with a topping of your choice. 

xxx

Share:

No comments

Post a Comment

© Charlene Flash | All rights reserved.
Blogger Template Designed by pipdig