Banana-Pecan Pancakes

Banana-Pecan Pancakes
Staff Writer

Steve Legato

Banana Pancakes

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.

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.

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

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.

Nutritional Facts

Total Fat
15g
21%
Sugar
20g
22%
Saturated Fat
11g
46%
Cholesterol
1mg
0%
Carbohydrate, by difference
47g
36%
Protein
3g
7%
Vitamin A, RAE
55µg
8%
Vitamin C, total ascorbic acid
8mg
11%
Calcium, Ca
189mg
19%
Choline, total
6mg
1%
Fiber, total dietary
3g
12%
Folate, total
24µg
6%
Iron, Fe
3mg
17%
Magnesium, Mg
48mg
15%
Manganese, Mn
1mg
56%
Niacin
2mg
14%
Phosphorus, P
140mg
20%
Riboflavin
1mg
91%
Selenium, Se
4µg
7%
Sodium, Na
239mg
16%
Water
95g
4%
Zinc, Zn
1mg
13%

Banana Shopping Tip

Buying fruits in season when they are at the peak of their freshness make for great tasting food and can save you money.

Banana Cooking Tip

Don’t throw out your overripe fruit – instead blend into a smoothie or salad dressing, add to muffin batter, bake into a cobbler, or boil down with sugar and a little lemon juice to make jam.