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 Vegetarian, Dairy Free, Milk Free, Peanut Free, Soy Free, Fish Free, Shellfish Free, Alcohol Free

Daily value:

24%

Servings:

5
  • Fat 19g 29%
  • Carbs 76g 25%
  • Saturated 11g 53%
  • Fiber 8g 30%
  • Trans 0g
  • Sugars 35g
  • Monounsaturated 4g
  • Polyunsaturated 3g
  • Protein 10g 20%
  • Cholesterol 37mg 12%
  • Sodium 404mg 17%
  • Calcium 218mg 22%
  • Magnesium 104mg 26%
  • Potassium 450mg 13%
  • Iron 3mg 18%
  • Zinc 3mg 20%
  • Phosphorus 446mg 64%
  • Vitamin A 17µg 2%
  • Vitamin C 2mg 4%
  • Thiamin (B1) 0mg 19%
  • 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%
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