De-Lite-Ful Vegan Whole Grain Banana-Pecan Pancakes
Who says you can’t make a light pancake from whole grains? These pancakes are melt-in-your-mouth light and delicious. They also have no additional oil, just the healthy kind found naturally in whole nuts. Whole wheat pastry flour adds fiber and creates a lighter pancake than regular whole wheat flour
Servings: 8 six-inch pancakes
For the pancake batter:
- 1 large banana (113 g)
- 2 cups whole wheat pastry flour (260 g)
- 2 cups filtered water, divided (450 g)
- 1 teaspoon vanilla extract
- 1 teaspoon powdered cinnamon (I prefer ceylon)
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1/2 cup chopped pecans
For garnish any combination of fresh fruit, nuts, and maple syrup – for example:
- 1/4 cup sliced banana
- 1/2 cup fresh blueberries
- 1/2 cup fresh strawberries
- 1/8 cup pecans chopped into medium-sized pieces
- 100% maple syrup as needed (optional)
Preheat grill to 315º to 320º or use a preheated nonstick skillet over medium-high heat on your stovetop.
Wash berries if using. Chop pecans. Slice bananas and strawberries.
Warm plates in a microwave for 30 seconds to 1 minute or warm oven (200º) while preparing pancakes.
Heat maple syrup (if using) in a microwave in a heat-proof measuring cup for one minute or a small saucepan until warm. Do not boil.
Make the pancake batter:
In a blender, puree banana, 1 cup water, and vanilla extract until smooth.
In a mixing bowl combine all dry ingredients (flours, baking powder, cinnamon, and salt).
Stir banana water into dry ingredients. Add additional cup water slowly until you have a batter consistency. You should be able to stir it with a whisk, but it should not be runny. Take care not to over-mix! Mixing dough batter too much will make your pancakes gummy and/or rubbery by over-developing the gluten content.
Fold in pecan pieces.
Pour three six-inch pancakes onto an electric grill preheated to 315º-320ºF or a large skillet (stovetop pancakes will have to be smaller or prepared one or two at a time) on medium to medium-high heat. Cover and cook until the pancakes begin to firm up in the middle, 2 to 3 minutes. The edges should be more firm.
Turn and cook another 1 to 1 1/2 minutes or until the bottom is lightly browned.
Transfer to warm plates. Garnish with plenty of blueberries, sliced strawberries, and banana slices. Serve with warm maple syrup.
Serving: 1g | Calories: 120kcal | Carbohydrates: 26g | Protein: 4g | Sodium: 150mg | Potassium: 321mg | Fiber: 3g | Sugar: 2g | Vitamin A: 10IU | Vitamin C: 1.5mg | Calcium: 80mg | Iron: 1.2mg