These simple-to-make pancakes are good and good for you. They mix up in minutes and can be refrigerated overnight to make a quick breakfast the next morning. The pancakes are full of whole grains, sweet spices, and potassium-rich bananas. They also contain a good bit of protein, including from ground, toasted walnuts, which also boost the flavor of the pancakes. In moderation--of course!--the pancakes are great if you're on a diabetic diet or want to "eat healthy." Making the pancakes also is far less expensive than buying commercially available "diabetic friendly" pancakes or breads--which often contain weird, ultra-processed ingredients. If you have leftover pancakes, you can easily reheat them later in the week in the toaster or air fryer. The homemade pancakes make a particularly good and quick breakfast when toasted and smeared with a little peanut or almond butter. Enjoy!
Banana-Oat Pancakes (Diabetic Friendly) -- Serves 4
1 cup of rolled oats (I use old fashioned)
2 large eggs
2 very, very ripe (i.e., squishy) bananas, mashed
1/4 teaspoon of maple extract (optional, but good--substitute a teaspoon of vanilla, if
you prefer)
1/2 cup of milk
1/4 cup of ground, toasted walnuts
1/2 cup of white whole-wheat flour
1/2 teaspoon of cinnamon
1/4 teaspoon of nutmeg
1/4 teaspoon of salt
1 1/2 teaspoons of baking powder
In a large bowl stir or whisk together well the oats, eggs, bananas, maple extract, and milk. Add to the bowl the ground walnuts, white whole-wheat flour, spices, salt, and baking powder and mix them in with a spoon until combined. Cover the bowl with plastic wrap and refrigerate the batter overnight. Alternatively let the batter rest for 20-30 minutes so the oats can absorb some of the liquid and then proceed with making the pancakes. When you're ready for pancakes, stir the batter again, heat a large, non-stick skillet over medium heat, and spritz or brush the pan with a little canola oil. Drop 3-4 tablespoon scoops of batter onto the pan and spread them out to about 1/3-inch thick with the back of a spoon or spatula. Let the pancakes cook for 4-6 minutes or until the tops have lots of bubbles and a slightly matte finish. Flip the pancakes and let them cook another 2-3 minutes on their other side. Remove the pancakes from the pan and keep them warm while you finish cooking the remainder of the batter.
Comments