Heart-y Wholesome Pancakes

When I began to cook for myself I craved the foods I grew up with, but soon realised I could not cook as well as my sweet mother, nor did I want to be constantly eating the high fat, high sugar, high refined diet that was the unquestioned norm of my my younger years. The more I learned about how good it feels to be conscious about what I put into my body, the more my pancakes began to evolve. My eclectic pancake style grew out of a desire to make a breakfast that was reminiscent of those warm, pillowy treats on special mornings; but one I could still feel good about eating any day of the week, as well as keep me full and fuelled up for the long haul. And honestly, had to come from whatever I happened to have in the cupboard at the moment.
Here is my quick list of “musts” that I have narrowed down from all the different, sometimes interesting, concoctions I have made up over the years. Then at the bottom I have a provided a sample recipe for great Choco-Banana Pancakes I love to make in this style. With so much to choose from it is easy to get creative, tailor to any diet, and any taste. The biggest plus is that it is (almost) impossible to mess up!
Just keep in mind that these are not quite your grandmas pancakes… They are better!

First these puppies need BULK. This part provides us with our structure, texture and holds the moisture. Depending on what you choose to use this should give us our carbs, starch and fibre, a healthy shot of vitamins and minerals, and maybe even some essential fats. Traditionally used would be white flour, but this is one of the areas you can really play around. A pre-mixed Gluten free blend is easiest, or Whole wheat flour. But I often put together different flours such as oat, quinoa, coconut or rice depending on what I have. Nut meals (like almond, hazelnut, or even acorn) give a unique texture and flavour, and great healthy fats. Other nice textures can come from rolled oats or Coconut flakes.

Next you will need a PUFFER. This tiny step is one of the most important (In my mind) as it gives even these dense pancakes their characteristic delicate puff and subtle “cake” flavour. I most often use normal Baking Powder, but have used baking soda in a pinch. Usually a teaspoon is adequate.

For SWEETENER most pancakes have a large amount of refined white sugar as a major ingredient. Not what I want to start my day off with! But because I love the feeling of pouring some maple syrup on top at the end I often skip this step altogether. But maple syrup also works just fine in the batter as a healthier substitute as well as molasses, brown sugar, coconut sugar, honey or dates. The amount really all depends on your own sweet tooth.

The funnest part is choosing your SPICES AND FLAVOURINGS to add. Cocoa powder adds a bit of magnesium, which is especially important for heart health. And not to mention a nice way to get a little energy kick first thing in the morning. Cinnamon is another healthy extra to add, as it is shown to stimulate the digestive process. Vanilla and lemon zest or ginger and all spice are other ways to spice up your pancake experience.

Then I always decide on a PROTEIN. This will ensure that I stay full for the whole morning, and make this a balanced meal. Hemp hearts are one of natures best plant proteins, and adds good texture. Eggs, if you choose to eat them, are a healthy power house of essential nutrients and can help hold the whole batter together very well. Sometimes if I feel like I need the extra boost after working out or being sick I will add a scoop of vegetarian based protein powder. I have even used Cricket Powder with success.

Next we add what I call the STICKERS to hold the batter together and give it elasticity. When baking gluten free this step is especially important. Ground Flax is my go to, as it also is a way to get more omega 3’s into my day. But chia, egg and yogurt all have their own way of completing the job.

OIL has an integral part to play in the batter, as it keeps the mix suspended together and is what keeps the cakes from sticking to the pan. While high sodium, high fat butter is the most common, it is not always our healthiest option. Try substituting out for olive or canola oil which are the healthiest, monounsaturated oils. Or try Coconut oil which is also healthy and safe to cook with at the higher temperatures, needed to bake the cakes through.

The LIQUID portion is the biggest ingredient input. Traditionally milk is chosen for this task, but as I prefer to avoid the homogenised fat for health and ethical reasons, I reach for the tap and just use plain old water. I find that with all the other tasty ingredients added the pancakes are never lacking in richness. But any nut milk would make a good option as well.

Breakfast is never complete without a FRUIT, and I often use this as my inspiration point. Do I want moist, subtle banana? Bright pops of berries? Warm spicy apple? Or comforting pumpkin? These tasty gifts of nature give sweetness, texture, moisture, and unique cocktails of phytonutrients, minerals, fibre and vitamins when added right into the pancake mixture.

Last but not least, the TOPPINGS top these delectable cakes off. Skip the excess fat and sugar normally dished out by butter and corn syrups and opt for healthier and more satisfying alternatives such as natural peanut butter, whipped coconut milk, warmed berries, Greek yogurt, (and if you are like me) a little maple syrup.

Basically the aim is for a half and half balance between the dry and wet ingredients. Runny is usually nicer to work with, but depending on what you put together it can turn out just fine as a thicker constancy.

With all the endless options of how to make your hearty, healthy pancakes it can be hard to narrow down what to bake. But here is a recipe I keep going back to as a favourite. It is moist, filling, filled with fibre, a balanced protein, vegan, gluten free, and sugarless (If you choose to keep that sticky, heavenly, maple syrup off the top)

Heart-y Wholesome Pancakes

Dry

• 3/4 cups Quinoa Flour
• 1/4 cup Oat Flour
• 1/4 cup Coconut Flakes
• 1 Tsp Baking powder
• 1 Tbsp Chia
• 1Tbsp Ground Flax
• 3 Tbsp Cocoa Powder

Wet

1 Medium Mashed Banana

1/4 cup Canola Oil

1 1/2 cups Filtered Water

Toppings

• Peanut Butter
• Maple Syrup
• Carob Chips

Makes 12 medium pancakes

Directions

• Mix the dry ingredients in a medium bowl. Make a well in the centre.
• Mash the banana (the riper it is the better) in a separate smaller bowl with a fork. Add to dry ingredients.
• Then add the rest of the wet ingredients to the dry bowl. Whisk thoroughly together, making sure there are no lumps left.
• Let the batter sit for a couple minutes while the chia and flax in the batter thicken up. While this is happening turn the heat on a skillet to medium and let it get hot.
• Spoon the batter onto the hot skillet and get frying! Let cook on each side approximately 3 minutes. (Cook time may vary, and expect it to be longer than “average”).
• Once fluffy and baked through to the middle (Since they are dark from the cocoa powder I recommend breaking one in half to check. And remember to not them them accidentally burn!) remove onto a serving plate.
• Now add the toppings to your hearts delight, and dig in!