Banana & Coconut Pancakes

Flour-Free Pancakes | Banana Pancakes | Jennifer Dene Wellness

Banana & Coconut Pancakes

Today’s recipe for flour-free pancakes is going to blow your socks off!

Just like these low sugar overnight oats, I like to make a batch on the weekend and nibble on them throughout the week. But you might decide to go all in and devour them for Sunday brunch — whatever floats your boat.

I’ve spoken with many of you about what kind of recipes you would like to see on Jennifer Dene Wellness. The verdict is recipes that are quick to prepare, use minimal ingredients, and are healthy AND tasty. This one ticks those boxes!

Jennifer Dene Wellness is not a Paleo website, I don’t believe in no-carb diets (heck, I don’t believe in any kind of diets), and I don’t think that gluten is the enemy if your stomach can digest it.

But the reality is that traditional pancakes just aren’t that healthy. Not only are pancakes packed with refined flour and sugar — two major players on the “less-is-more” ingredient list — they also don’t provide protein or fiber.

Ever wondered why you get hungry quite quickly after visiting IHOP? Fiber and protein (both missing in classic pancakes) are the key to feeling full, and fueled, after eating.

That’s not to say you can’t ever eat “real” pancakes. You can eat whatever you want. But we need to acknowledge that they’re not an “everyday food”.

There are loads of “healthy pancake” recipes online that use whole-wheat flour, or some kind of nut flour. But that’s just more ingredients for you to buy (and more money for you to spend).

Nut flours are also high in Omega 6 fatty acids, which can easily turn rancid if not used shortly after grinding. But perhaps that’s a topic for another day.

These gluten-free pancakes are so easy to prepare— after reading the recipe once you’ll be able to whip them up in your sleep. They also require very few ingredients and include fiber (bananas), protein (eggs), and healthy fats (coconut).

To Syrup Or Not To Syrup?

If you choose to top your pancakes with maple syrup I want you to remember three things:

  1. Buy real maple syrup. The ingredient list should only read “maple syrup”. Nothing else.
  2. Measure your pour. One tablespoon of maple syrup has 14g of sugar! Gah! If you pour two tablespoons that’s your entire sugar intake reached for the day.
  3. Consider alternatives. Try the pancakes plain, they’re delicious. Or add a berry sauce: Heat 1/2 cup blueberries with 1 tablespoon of water and 1 teaspoon maple syrup in a small saucepan, or the microwave. Once the berries have softened, and the water is mostly absorbed, pour over your pancakes.

Banana & Coconut Flour-Free Pancakes

(Makes 10 gluten-free pancakes)

Flour-Free Pancakes

Ingredients:

  • 3 ripe bananas
  • 6 eggs, lightly beaten
  • 1/2 cup desiccated coconut, plus extra for sprinkling
  • 1 cup blueberries (fresh or thawed if frozen)
  • 2 tsp coconut oil, for frying

Directions:

  1. Mash the bananas with a fork. Place in a medium-sized bowl and whisk together with the eggs and coconut. Add the blueberries (reserve a few for serving) and stir well.
  2. Heat the coconut oil in a 10in (25cm) non-stick frying pan over a medium hear. Add two to three tablespoons of batter for each pancake. You should be able to fit 3 to 4 pancakes in at a time. Use a spatula to carefully flip the pancakes when they have set and the bottom is golden — about 2 minutes on the first side and 1 minute on the other.
  3. Stack the pancakes and top with reserved blueberries.

This recipe was created by Green Kitchen Stories

Now I’d Love To Hear From You

Are you going to try these pancakes? Let me know by leaving a comment below!

 

With love,

JDW Signature

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