Who doesn’t love pancakes?! I love them, but I don’t love that they have no nutritional value (Bisquick) and give you a huge blood sugar spike, even if you don’t use syrup! Think those eggs and bacon will make you “fat”? Think again….It’s unfortunate that our country’s “typical” breakfast foods are mostly made with refined flours in some form or another. Waffles, pancakes, bagels, pastries, cereals (yes, even the “healthy” ones (article HERE), toast, and granola bars, are what most of us are reaching for in the morning, leading to our populations continued weight gain. A good breakfast should contain a decent source of protein (15-30 grams) from eggs, good quality meat, full fat dairy products, fish (lox anyone?), or vegetarian sources like legumes, seeds, nuts and/or protein powders.
Here is a super tasty pancake recipe that we went nuts over this AM. I was shopping in BJ’s and someone asked me what I did with my plantains. She was curious because they aren’t very popular in our culture, but they certainly are in others for good reason. Plantains are a great source of complex carbohydrate, that won’t spike your blood sugar and help feed your beneficial gut flora. They are also rich in nutrients like potassium, beta carotene, vitamin B6, and vitamin C, and a good source of dietary fiber. Make a bunch ahead of time on Sunday, and enjoy them for the week with an optional added protein like hard boiled egg, bacon, yogurt or sausage.
PLANTAIN PANCAKES (recipe, adapted from The Paleo Mom)
Makes 3 medium sized pancakes-
- 1 large yellow plantain (if you only find green ones, let it ripen. Black spots are fine)
- 2 eggs (Vital Farms)
- 2 tsp vanilla extract
- 2 tsp cinnamon
- a pinch of baking soda and salt
- 1-2 tbs coconut oil (no need to melt first)
- coconut oil for frying
- Peel and slice up your plantain, for easier blending
- Put all ingredients in blender or blender cup (I have the Ninja, and use the cup attachment)
- Blend for 2 mins until batter is very smooth
- Heat pan and oil on medium low for 3 mins or so. You want the oil to be hot but not smoking
- Pour batter as usual and cook until bubbles form on the top. Flip
- These will have some sweetness on their own, but you can add a drizzle of syrup, nut butter, greek yogurt and/or some butter on top. Enjoy!