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Banana-Pecan Pancakes Recipe
Oct 05, 2012 @ 2:25 PM
Posted by
Daily Value: 24%
Servings: 5
High-Fiber
Vegetarian, Dairy-Free
Posted by
Nutrition
Cal/Serving: 481Daily Value: 24%
Servings: 5
High-Fiber
Vegetarian, Dairy-Free
| Fat | 18g | 28% |
| Saturated | 10g | 52% |
| Trans | 0g | 0% |
| Carbs | 76g | 25% |
| Fiber | 7g | 29% |
| Sugars | 35g | 0% |
| Protein | 10g | 20% |
| Cholesterol | 37mg | 12% |
| Sodium | 404mg | 17% |
| Calcium | 216mg | 22% |
| Magnesium | 99mg | 25% |
| Potassium | 433mg | 12% |
| Iron | 3mg | 17% |
| Zinc | 3mg | 19% |
| Vitamin A | 80IU | 2% |
| Vitamin C | 2mg | 4% |
| Thiamin (B1) | 0mg | 18% |
| Riboflavin (B2) | 1mg | 43% |
| Niacin (B3) | 4mg | 19% |
| Vitamin B6 | 0mg | 12% |
| Folic Acid (B9) | 35µg | 9% |
| Vitamin B12 | 0µg | 1% |
| Vitamin D | 0µg | 0% |
| Vitamin E | 1mg | 3% |
| Vitamin K | 3µg | 3% |
| Fatty acids, total monounsaturated | 4g | 0% |
| Fatty acids, total polyunsaturated | 3g | 0% |
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Steve Legato
While making pancakes on a busy weekday may not work well, spending a lazy weekend morning cooking and enjoying this delicious breakfast is well worth it. Using whole-grain flour, such as spelt flour, make these less processed and more nutritious, so you will feel sustained longer. The chocolate-coconut drizzle is made from coconut oil and raw cacao powder. The coconut oil contains medium-chain fatty acids, which are known to improve metabolism and thyroid function, promote weight loss, and boost energy.
INGREDIENTS
- 1 1/2 cups spelt flour
- 2 teaspoons baking powder
- 1 teaspoon ground cinnamon
- 1/2 teaspoon salt
- 1 cup warm water
- 3/4 cup real maple syrup
- 1 egg
- 4 tablespoons unrefined coconut oil, melted
- 1 medium banana, finely diced
- 1/3 cup pecans, finely chopped
- Fresh berries (optional)
- 1 tablespoon raw cacao powder
DIRECTIONS
To make the chocolate drizzle, whisk together ½ cup of the maple syrup and 2 tablespoons of the melted coconut oil. Then whisk in the raw cacao powder. Set aside.
For the pancakes, combine the flour, baking powder, cinnamon, and salt in a large bowl. Mix the water, the rest of the maple syrup, egg, and the rest of the oil together in a small bowl. Make a well in the center of the dry ingredients, and pour in the wet. Stir until blended without over-stirring; mixture will be lumpy. Fold in the pecans and banana.
Heat a griddle over medium-high heat. Drop the batter onto the griddle by large spoonfuls, and cook until bubbles form and the edges are nearly dry. Flip and cook until browned on the other side. Repeat with the remaining batter. Serve topped with the chocolate-coconut drizzle and fresh berries, if desired.
Recipe Details
Servings: 5Notes and Substitutions:
Recipe reprinted with permission from KICKING CANCER IN THE KITCHEN © 2012 by Annette Ramke & Kendall Scott, Running Press, a member of the Perseus Books Group.
