Simple Guilt-free Banana Walnut Pancakes

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I love cooking, but sometimes when you have meetings in the morning and are super busy, you can’t spend too much time in the kitchen. I usually have eggs, quinoa, stewed apples or a green smoothie for breakfast, but sometimes I crave a childhood favorite – pancakes! I LOVE pancakes, but they can be heavy, loaded with sugar and take time as you sit there flipping one after the other. So I did what I do and instead of depriving myself, I came up with a healthy and quick solution. Going gluten free to make digestion easier and using bananas to naturally sweeten these pancakes make them delicious and healthy. In addition, baking them saves you the time over the skillet so you can get other things done!

Further Food Nutritionist Commentary:

Following a gluten-free diet can make digestion "easier" (i.e. reduce GI symptoms) for those that experience a gluten allergy or intolerance or have celiac disease. However, for the majority of the population, gluten in moderation does not cause digestion to be difficult. Buckwheat is a naturally gluten-free grain that adds a nutty flavor to recipes. Each pancake provides 4 grams of unsaturated fats, which have been linked positively to heart and brain health. These pancakes also contain more fiber and protein than the average pancake, which will help to keep you full and satisfied long after you finish breakfast.

By Alex Lane MS, RDN/LD

Simple Guilt-free Banana Walnut Pancakes

  • Prep Time: 20 minutes
  • Cook Time: 20 minutes
  • Servings: 4

Ingredients

Ingredients:
1 ripe banana, mashed
1 egg (can use egg substitute*)
1/4 cup + 2 tablespoons unsweetened almond milk
1 teaspoon pure maple syrup
1 teaspoon pure vanilla extract
juice from 1/2 lemon
1/4 cup gluten free all purpose flour
1/4 cup buckwheat flour
1/2 teaspoon cinnamon
1/2 teaspoon baking soda
pinch of sea salt
1 tablespoon chia seeds
2 tablespoons chopped walnuts

Topping suggestions:
fresh fruit
shredded coconut
chopped nuts
pure maple syrup

Instructions

1. In a medium bowl, mash banana very well with a fork, until almost smooth.
2. Add in egg, almond milk, maple syrup, vanilla extract and 1/2 the juice from 1/2 a lemon and stir well to combine. (note: if you like a little extra lemon flavor, go ahead and use all the juice from 1/2 the lemon.)
3. In another bowl, combine the 2 flours, cinnamon, baking soda and pinch of sea salt. Mix lightly.
4. Working in thirds, add dry ingredients to wet ingredients, mixing to combine.
5. Stir in chia seeds and chopped walnuts. (If you want a more intense banana flavor, thinly slice 1/3-1/2 of another banana and gently mix into batter at this point.)
6. Preheat oven to 325F.
7. Let batter sit for 15-30 minutes to let mixture thicken.
8. Cover base of a 9″ round pie pan (can probably use a cake pan as well) with parchment paper.
7. Carefully, pour mixture into pan and place in oven. Bake for 20-25 minutes until middle of pancake is set and pancake is golden brown.
8. Let sit for 5 minutes. Carefully remove pancake with parchment paper from pan and flip inverted on a plate. Slowly peel away parchment paper. Then flip back over.
9. Top with fresh fruit and other toppings of choice.

1. In a medium bowl, mash banana very well with a fork, until almost smooth. 2. Add in egg, almond milk, maple syrup, vanilla extract and 1/2 the juice from 1/2 a lemon and stir well to combine. (note: if you like a little extra lemon flavor, go ahead and use all the juice from 1/2 the lemon.) 3. In another bowl, combine the 2 flours, cinnamon, baking soda and pinch of sea salt. Mix lightly. 4. Working in thirds, add dry ingredients to wet ingredients, mixing to combine. 5. Stir in chia seeds and chopped walnuts. (If you want a more intense banana flavor, thinly slice 1/3-1/2 of another banana and gently mix into batter at this point.) 6. Preheat oven to 325F. 7. Let batter sit for 15-30 minutes to let mixture thicken. 8. Cover base of a 9″ round pie pan (can probably use a cake pan as well) with parchment paper. 7. Carefully, pour mixture into pan and place in oven. Bake for 20-25 minutes until middle of pancake is set and pancake is golden brown. 8. Let sit for 5 minutes. Carefully remove pancake with parchment paper from pan and flip inverted on a plate. Slowly peel away parchment paper. Then flip back over. 9. Top with fresh fruit and other toppings of choice.

Nutrition Information

Per Serving:  Calories: 163; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 3 g; Cholesterol: 47 mg; Sodium: 220 mg; Potassium: 226 mg; Carbohydrate: 23 g; Fiber: 4 g; Sugar: 7 g; Protein: 5g

Nutrition Bonus: Vitamin C: 12%; Iron: 5%; Calcium: 5%; Vit A: 3%;

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