I love pancakes. I crave pancakes. Every time my husband and I eat out for breakfast I try to convince him to order pancakes while I order healthy egg white omelette and we share plates. He thinks I am a food bully and usually refuses me because of his convictions. Boo.
I make the “real deal” pancakes for company only (see “Pancakes for my friends”) because there is 100% nothing healthy in them but they taste like fluffy white heaven. These are the pancakes I make time and time again for just the fam, because they taste great AND every single ingredient makes your body happy. These are the pancakes I will serve to my (future, older) kids and know that I’m doing right by them.
No need for sugar or artificial sweetener as the sweetness from the banana does the job just right. Now, as healthy as these pancakes are, they are still somewhat low in protein (as are all pancakes). If serving immediately for breakfast, pair it with nonfat Greek yogurt or lowfat cottage cheese and fruit. If saving for a future, on-the-go breakfast, smear a nice thick layer of peanut or almond butter between two pancakes, tuck in a plastic bag, and freeze. The night before you will eat them, throw the bag in the fridge to thaw. A great car breakfast for you AND your kids.
These pancakes are just slightly adapted from Clean Eating Magazine, which is the only cooking mag I subscribe to – it’s amazing. For a two pancake serving, they clock in at 180 calories, 2 grams of healthy fat, 5 grams of fiber, 11 grams of sugar, and 7 grams of protein. A make-ahead peanut butter pancake sandwich would be about 200 calories but 14 grams of protein! Make a whole batch on Sunday, eat two, and have a sandwich for every morning that week. Easy!
Light Banana Pancakes
Makes 10-12 5 in. pancakes
Slightly Adapted from Clean Eating Magazine
1 c. oats, ground into flour
3 ripe bananas
1/2 c. skim or lowfat milk
1/2 tsp. vanilla
1/4 c. oats (preferable old fashioned or “rolled”)
1/2 c. whole wheat flour
1/4 tsp. salt
2 tsp. baking powder
2 egg whites, whipped to soft peaks
1. Place oats in blender or food processor and grind into powder. Place in mixing bowl.
2. Place bananas, milk and vanilla in blender and puree until smooth.
3. Add oats, flour, salt, and baking powder to ground oats in mixing bowl and whisk to combine.
4. Add banana mixture to dry ingredients and fold gently with spatula until mostly combined.
5. Add egg whites and gently fold into batter. To beat egg whites, place in a mixing bowl and beat with the whisk attachment of electric mixer until you lift whisk and a peak is formed from the puffy egg whites. Two things will hinder the process – egg yolk and any fat, such as oil or butter.
6. Heat a nonstick skillet over medium high heat. Skillet is ready when water is flicked on it and it sizzles. Spray with nonstick spray and spread 4 rounds of batter. Batter is thick and you may need to goad the batter into the rounds with the back of a spoon.
7. Flip when lightly browned and cook on the opposite side until lightly browned. Remove to a wire rack set in a warm oven until all pancakes are made. Serve with either lowfat cottage cheese or greek yogurt, maple syrup, and fruit.
For the make-ahead breakfasts: