Banana-Pecan Pancakes

Steve Legato

Ingredients

  • 1 1/2 Cup  spelt flour
  • 2 Teaspoons  baking powder
  • 1 Teaspoon  ground cinnamon
  • 1/2 Teaspoon  salt
  • 1 Cup  warm water
  • 3/4 Cups  real maple syrup
  • egg
  • 4 Tablespoons  unrefined coconut oil, melted
  • medium banana, finely diced
  • 1/3 Cup  pecans, finely chopped
  •   Fresh berries (optional)
  • 1 Tablespoon  raw cacao powder

More Recipes

by Kicking Cancer in the Kitchen Cookbook

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.

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.

Notes

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.

Nutrition

Calories per serving:

483 calories

Dietary restrictions:

High Fiber Dairy Free, Milk Free, Peanut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

24%

Servings:

5
  • Fat 93g 143%
  • Carbs 381g 127%
  • Saturated 53g 263%
  • Fiber 38g 152%
  • Trans 0g
  • Sugars 177g
  • Monounsaturated 21g
  • Polyunsaturated 13g
  • Protein 50g 100%
  • Cholesterol 186mg 62%
  • Sodium 2,021mg 84%
  • Calcium 1,089mg 109%
  • Magnesium 521mg 130%
  • Potassium 2,248mg 64%
  • Iron 16mg 89%
  • Zinc 15mg 100%
  • Phosphorus 2,231mg 319%
  • Vitamin A 85µg 9%
  • Vitamin C 11mg 18%
  • Thiamin (B1) 1mg 94%
  • Riboflavin (B2) 4mg 216%
  • Niacin (B3) 19mg 97%
  • Vitamin B6 1mg 60%
  • Folic Acid (B9) 174µg 44%
  • Vitamin B12 0µg 7%
  • Vitamin D 1µg 0%
  • Vitamin E 3mg 17%
  • Vitamin K 13µg 16%
Have a question about nutritional data? Let us know.
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