Banana-Pecan Pancakes

Staff Writer
Banana-Pecan Pancakes
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.

5
Servings
481
Calories Per Serving
Deliver Ingredients
Makes
Fifteen 3-inch pancakes

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
  • 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.

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.

Nutritional Facts

Total Fat
18g
28%
Sugar
35g
N/A
Saturated Fat
10g
52%
Cholesterol
32mg
11%
Protein
10g
20%
Carbs
76g
25%
Vitamin A
15µg
2%
Vitamin B6
0.2mg
12%
Vitamin C
2mg
4%
Vitamin D
0.2µg
N/A
Vitamin E
0.7mg
3.3%
Vitamin K
3µg
3%
Calcium
217mg
22%
Fiber
8g
30%
Folate (food)
34µg
N/A
Folate equivalent (total)
34µg
9%
Iron
3mg
18%
Magnesium
104mg
26%
Monounsaturated
4g
N/A
Niacin (B3)
4mg
19%
Phosphorus
443mg
63%
Polyunsaturated
3g
N/A
Potassium
448mg
13%
Riboflavin (B2)
0.7mg
42.8%
Sodium
402mg
17%
Sugars, added
29g
N/A
Thiamin (B1)
0.3mg
18.7%
Zinc
3mg
20%

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