So Nutritious!
These pancakes are delicious, yet packed with nutrition and protein. Perfect for women needing to balance their hormones, whether this is to optimise their fertility, during pregnancy, or postpartum. They are also great for growing children and even athletes.
This recipe has had many versions to it, as I have tried to perfect it over the past few years. I have finally come up with a perfect version and I love it! Everyone I have made these for loves them. Even those that raise their eyebrows at ‘healthy’ pancakes and the fact they aren’t the nice thin French ones we Brits are so used to having.
How To Make Them
They are just so quick to make – though if you are really short on time in the morning, you could make the mix the night before and store in the fridge. If you do this, you may need to add a tbsp of milk the next day. I just put all the ingredients in my trusty Nutribullet and whizz it up and then its just a case of making them – hopefully without burning them if you aren’t concentrating!
Make sure you use a pan that doesn’t stick. If you do use teflon or non-stick pans, make sure they are not damaged as this is very bad for your health, as the teflon material will gradually come off into your food and is highly toxic (though this deserves another post).
Add a tbsp of coconut oil (or you could use cold-pressed rapeseed oil) to your pan over a medium heat and make sure it melts and gets warm but do not burn it, as you change the beneficial properties from good to bad. Once reasonably hot, then use a ladle to dollop in 2 or 3 small pancakes worth.
Cook the pancake over a medium to high heat – make sure it is not too high otherwise it will burn before it cooks. Wait to see some bubbles in the mixture develop, it takes approximately two or three minutes and at this point, you can then flip them over and cook for a further one to two minutes.
The first batch is always the hardest to make and slightly oily as your pan needs to be prepared. After this you don’t need to keep adding oil. Just add new batches of pancakes! I keep them warm in the oven until they are ready to serve unless you have hungry monsters who will not want to wait for you all to sit down!
Once they are ready you could serve them up with some creamy yoghurt (dairy or non-dairy), blueberries or mixed berries.
If you are using fresh non-organic berries then make sure to clean them properly to remove any pesticide and handling residues before you eat them – particularly important at the moment! I always have lots in the freezer ready for smoothies and to serve with porridge and pancakes – also frozen non-organic berries have been exposed to far less pesticides as they do not have to last the long journeys during transportation.
Also try adding some seeds such as pumpkin, sunflower or hemp – or even peanuts (preferably plain) if you have nothing else! If you are being really indulgent you can dribble some maple syrup around and even add some bacon!!
Variations
There are several variations you can make, once you are happy with the base recipe. I sometimes use half the amount of hemp powder and use cacao powder for a chocolatey version. If you want to reduce the protein, then swap the hemp powder for 1 tablespoon of cacao powder and 1/2 tablespoon of mushroom powder, and 1/2 tablespoon of maca powder. This will give a lovely rich malty chocolatey flavour but brimming with nutrition and immune boosting power! If you opt for mushroom powder, I love to use a blend of seven mushrooms, or if I need a calm touch then Reishi.
I used to just have 1 banana, but found by adding another half gives a bit more sweetness, which is great if you are eating them alone as a snack (I give them to my toddler and he loves them!).
Health Benefits
This pancake recipe includes eggs and hemp, both full of protein. Hemp is a great source of plant protein as it contains a complete protein (i.e. all essential amino acids). You can also use it to add to smoothies alongside nut butter to provide extra energy. Cinnamon is used not just for its flavour but also for its ability to prevent a sugar spike (i.e. blood sugar regulation) and reduce insulin resistance. It is super rich in antioxidants and has potent anti-inflammatory properties. As you probably know banana is full of slow-release sugars and potassium.
Mushrooms deserve another post entirely – as there are so many medicinal mushrooms with various health benefits. Here are just a few:
- Reishi is one of the most popular and best studied. It is fantastic at boosting the immune system, and has amazing calming properties. Studies have found it may improve sleep, ease anxiety and even depression. During this stressful time, this would be a great option to reduce your stress, relax you and improve your sleep – both important for helping improve your Endo and optimise your fertility
- Turkey Tail is great for boosting your immune system because of a compound called polysaccharide-K (PSK), as it boosts Natural Killer (NK) cells (a type of white blood cell). There are numerous published papers on this and how it can even help fight cancer. NK cells are scavengers and help in mop up unwanted food particles, bacteria etc that have leaked into the blood stream from leaky gut. These scavengers also mop up endometrial cells growing outside the womb, where they are not supposed to be.
- Chaga is an antioxidant powerhouse and is great for inflammation and fighting free radicals. It has also be found to help increase the white blood cells in your bone marrow. This is perfect for helping reduce inflammation associated with Endo, as well as boost your immune system.
Super Healthy Protein Pancakes
Equipment
- Blender (e.g. Nutribullet, Magimix or hand blender)
Ingredients
- 1 cup gluten-free jumbo oats
- 1.5 bananas medium
- 4 free-range organic eggs
- 2 tsps baking powder
- 1 pinch sea / rock salt
- 1 tsp cinnamon
- 2 tbsp hemp powder
- 2 tbsp nuts or 1 tbsp nut butter
- 1-2 tbsp nut milk depending on the consistency you like
- 1 tbsp coconut oil cold-pressed organic
Instructions
- Whizz up all the ingredients in a blender or food processor - I use my nutribullet for this as so quick and little washing up.
- Can be stored overnight - though with the baking powder it will start to bubble and ferment (good thing).
- Use coconut oil to make these - they are like American pancakes, so best to make them small not large like French pancakes.
- Serve with yoghurt (full fat organic dairy or coconut), fresh fruit (e.g. banana, pomegranate, blueberries, pineapple etc) / warmed frozen berries, a little drizzle of maple syrup for sheer pleasure! You could add a sprinkle of seeds such as hemp seeds, sunflower, or pumpkin. You could even add some bacon - now this is delicious!
Adaptations
- You can swap out the oats for overnight soaked buckwheat groats - either fully or half and half with the oats.
- You can also freeze the pancakes when made - lay them in layers of parchment paper. They defrost in about 5 minutes.
- Try adding in blueberries when cooking.
- You can try using 1 tbsp nuts and 1 tbsp of seeds (one type or mixed) such as sunflowers, pumpkin, chia etc.
- You can swap out the hemp powder for other nutritional powders. I love to use 1 tbsp hemp and 1 tbsp of either cacao powder or mushroom powder.
I would love to hear how you get on with making this recipe! What did you serve it with? If you love it then please do share it on social media.
Why not take a look at some other recipes whilst you are here?