Wilson Pon
archilles
JessiccaHealthy Banana Oat Pancakes Recipe
March 27th 2008 01:19
I found this neat recipe from the Cancer Project site, and banana is always one of my favourite fruits. I am sure anyone out there would love it as well.
These satisfying pancakes contain generous amounts of heart-healthy oats. They are delicious when served with fresh orange slices or other fruit, or a bit of real maple syrup. You can purchase oat flour at natural food stores and in some supermarkets, or you can make your own by grinding rolled oats in a food processor or blender.
Happy cooking!
Banana Oat Pancakes (10 pieces)
1 cup oat flour
1/4 cup whole-wheat pastry flour
1/2 teaspoon baking soda
1/8 teaspoon salt
1 ripe banana, mashed (about 1/2 cup)
1 cup soy- or other non dairy milk
1 1/2 teaspoons vinegar
1 tablespoon maple syrup
1/4 cup chopped walnuts (optional)
Directions
In a small mixing bowl, combine flours, baking soda, and salt. Stir to mix.
In a larger mixing bowl, combine banana, non dairy milk, vinegar, syrup, and walnuts, if using. Mix thoroughly. Add the flour mixture and stir just enough to mix.
Heat a large non-stick skillet. Pour small amounts of batter onto skillet and cook until tops bubble and edges are dry. Flip and cook second side until golden brown, about 1 minute. Serve immediately.
Nutrition Information
Per pancake:
78 calories
1.1 g fat
0.2 g saturated fat
13.1% calories from fat
0 mg cholesterol
3 g protein
14.8 g carbohydrate
3.5 g sugar
2 g fiber
107 mg sodium
38 mg calcium
0.8 mg iron
1.1 mg vitamin C
3 mcg beta-carotene
0.4 mg vitamin E
These satisfying pancakes contain generous amounts of heart-healthy oats. They are delicious when served with fresh orange slices or other fruit, or a bit of real maple syrup. You can purchase oat flour at natural food stores and in some supermarkets, or you can make your own by grinding rolled oats in a food processor or blender.
Happy cooking!
1 cup oat flour
1/4 cup whole-wheat pastry flour
1/2 teaspoon baking soda
1/8 teaspoon salt
1 ripe banana, mashed (about 1/2 cup)
1 cup soy- or other non dairy milk
1 1/2 teaspoons vinegar
1 tablespoon maple syrup
1/4 cup chopped walnuts (optional)
Directions
In a small mixing bowl, combine flours, baking soda, and salt. Stir to mix.
In a larger mixing bowl, combine banana, non dairy milk, vinegar, syrup, and walnuts, if using. Mix thoroughly. Add the flour mixture and stir just enough to mix.
Heat a large non-stick skillet. Pour small amounts of batter onto skillet and cook until tops bubble and edges are dry. Flip and cook second side until golden brown, about 1 minute. Serve immediately.
Nutrition Information
Per pancake:
78 calories
1.1 g fat
0.2 g saturated fat
0 mg cholesterol
3 g protein
14.8 g carbohydrate
3.5 g sugar
2 g fiber
107 mg sodium
38 mg calcium
0.8 mg iron
1.1 mg vitamin C
3 mcg beta-carotene
0.4 mg vitamin E
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