How To: Healthy Breakfast – Single Serve Flour Free Banana Pancake

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I have absolutely nothing against flour. In fact, the more gluten the better I say!

I love our pumpkin pancakes and the coconut version is on regular rotation here on Sunday mornings, but I’ve recently been experimenting with a more eggy variety. Last weekend my cereal loving husband even asked for one for breakfast. And when he asked for it again the next day and the next, I knew I had a winner. And I also knew my husband needed to learn the recipe himself! So I sure hope he’s reading this post!

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I’ve seen many variations on the world wide web for the two ingredient banana pancakes. Having made them a couple times I just found them like a giant wet and spongy omelet. Sound appetizing? Here, a spoonful of flax seed is added which replaces the flour and helps give this more of a pancake-like feel AND a healthy dose of fibre. Doesn’t get much better than that!

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This pancake is perfect for when you want a pancake, but don’t want to make a whole stack. It is perfect for when you want a pancake, but don’t want to take a nap after breakfast. It is also the perfect canvas for all that peanut butter you want to just eat with a spoon. Oh, is that just me?

Dara

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Single Serve Flour Free Banana Pancake

Serves 1
Meal type Breakfast
Website Adapted from Fannetasticfood

Ingredients

  • 1 ripe banana
  • 1 egg
  • 2 egg whites (or 1/4 cup egg whites from a carton)
  • 1 Tbsp ground flax seed
  • 1/2 Tsp cinnamon
  • peanut butter, berries (for topping)

Note

This pancake is a little delicate, so if it breaks when flipping to not fret! It will still taste delicious! Just continue to cook the pancake pieces on the opposite side. Letting the pancake sit and cook untouched for a good 5-8 minutes is key in keeping it together. I love it slathered with almond or peanut butter, but you could also top it with some toasted nuts or seeds, a spoonful or two of yogurt, or eat it as is.

Directions

1. In a small bowl mash banana well with a fork. Add egg, egg whites, ground flaxseed, and cinnamon and mix very well to combine.
2. Preheat a non stick skillet over medium heat and spray with cooking spray. Pour banana batter in pan and let it cook for about 5-8 minutes. Using a spatula, lift the edges carefully to see if it is brown underneath.
3. Very gently flip pancake using a flexible large spatula and let it cook for another 1-2 minutes on the other side.
4. Remove to a plate and top with a spoonful (or three!) of peanut butter and berries, if desired.

 

How to: Make your Own – Pumpkin Purée & Pumpkin Pancakes

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Last week was pasta week here at How to Eat.  This week is all about the pumpkin.  We are feeling pumpkin HARD.

While the sheer volume of pumpkin recipes might be breaking the internet right now, we will not stand idly by! We want in.

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Winter squash is full on in-season and it’s cheap. So buy some! I made my own pumpkin purée for the first time and it’s so easy and worth it.  My pumpkin, which cost $1.29, made about 3 cups of purée, which is equivalent to roughly one large can (796mL) of pumpkin which sells for $3.99. Do the math! Just be sure to stay away from Halloween pumpkins, they’re not intended for cooking.  Oh and package your leftovers in sleek little freezer bags (see below) for future pumping deliciousness.

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Dara and I left the kiddos at home this past weekend and met for brunch. And by brunch I mean breakfast at 9:00am.  The brunch timeline is little different post baby.  Only by 5 or 6 hours :o.  We shared an order of the pumpkin pancakes (in addition to many other delicious things) at Emma’s Country Kitchen and whoa nelly they were good.  Time for a little game of ‘recreate your restaurant meal at home’!

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This recipe is as easy as any pancake recipe with just a few added flavour bombs to give it a real pumpkin pie feel.  They were perfect on my very first round of testing, too.  If you want to get really authentic, add some roasted walnuts with toffee and whipped brown butter (I know!!!).

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Happy pumping everything season!

Erin

Pumpkin pancakes and pumpkin purée

Serves Makes 6 pancakes
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Website Adapted from Food.com

Ingredients

  • 1 ¼ cup all purpose flour
  • 1 teaspoon baking powder
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ⅛ teaspoon (or a pinch) ground cloves
  • 1 cup milk (any kind)
  • ½ cup pumpkin puree
  • 2 tablespoons butter (melted)
  • 2 tablespoons brown sugar
  • 1 large egg

Pumpkin Purée

  • 1 pie pumpkin

Directions

1. In a small bowl whisk together flour, baking powder, salt and spices.
2. In a medium bowl, whisk together milk, pumpkin, butter, sugar and egg.
3. Fold dry mixture into wet mixture until just combined. It will be lumpy.
4. Heat non-stick frying pan over medium heat. Drop roughly ⅓ cup of the batter into the pan for each pancake. Cook for approximately 3-4 minutes, flipping halfway through once bubbles start forming around edges.
5. Serve with butter and maple syrup. Freeze leftovers up to 3 months.
Pumpkin Purée
6. Remove stem from pumpkin and cut in half from top to bottom. Remove seeds (use kitchen shears or a sharp knife to detach any stringy bits). Place pumpkin halves cut side down in a microwave safe dish and cover with plastic wrap. Microwave on high for 10-12 minutes. Allow to cool enough to handle and remove flesh. Process with a hand blender or food processor until smooth.
7. Freeze any extra puree in small freezer bags for up to 6 months.

 

 

How To: Healthy Breakfast – Single Serving Banana Oatmeal Pancake

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My husband and I both look forward to Sundays. Him, for the Sunday New York Times and me, for my pancake breakfast.

Sundays are for leisure – you trade your quick weekday breakfasts for an elaborate pancake treat, settle down with a cup (or three) of coffee and a copy of the latest paper and take your time to enjoy.

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Well, that was our previous life. Now, with an 8 month old at home, gone are the days of leisurely pancake Sunday breakfasts. Instead, breakfast is usually eaten in about 5 minutes and a cup of coffee is thrown back to the tune of “the wheels on the bus.”

But do not fret, I have found a solution that has enabled me to continue my Sunday pancake tradition – and now you too can enjoy a delicious pancake breakfast even on the busiest of weekday mornings.

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All it takes is 5 simple ingredients that I bet you have at home right now. And the best part is you can cook up one single serve pancake just for you – which works out great in our household where the hubby is a strictly cereal for breakfast kinda guy. One bowl, one skillet, one pancake, AND easy clean up. My perfect Sunday morning pancake solution.

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Oats, egg whites, banana, cinnamon, and baking soda – these simple ingredients combine to create a hearty pancake for one. I love topping my cake with a dollop of Greek yogurt, peanut butter, and some fresh berries – a delicious and very filling combo.

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These pancakes get their sweetness from the mashed banana – no added sugar needed! But of course if you like things on the sweeter side, a drizzle of maple syrup is always a delicious pancake addition.

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Despite our new Sunday morning routine, I have found a way to still enjoy my pancake tradition. Unfortunately, I can’t say the same for my husband – his past editions of the Sunday times are starting to pile high!

Dara

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Single Serving Banana Oatmeal Pancake

Serves 1
Meal type Breakfast
Website Adapted from Kath Eats

Ingredients

  • 1/4 cup rolled oats
  • 1/2 banana (mashed)
  • 1/4 cup egg whites (from the carton) (If using real egg whites, about 2-3 eggs)
  • 1/2 Tsp baking powder
  • 1/2 Tsp cinnamon
  • Greek yogurt, peanut butter, fruit for topping

Note

These single serve pancakes come together in 10 minutes and are even delicious cold - so perfect for eating on the road too! Canned pumpkin makes a good substitute for banana - I would use about 2 -3 tbsp worth.

Directions

1. Combine all ingredients in a small bowl and place in the fridge for at least 15 minutes or overnight.
2. Preheat a non stick skillet over medium heat and spray with cooking spray. Scoop mixture into pan and flatten into one large disc.
3. Cook for about 5 minutes, or until the bottom easily releases from the pan and you can flip your pancake. Cook about another 5 minutes on the other side, or until browned. Remove to a plate and eat with the toppings of your choice. (Greek yogurt, peanut butter, and strawberries are my personal favourites!)

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How to: Weekend Breakfast – Coconut Pancakes

Rise and shine!

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The sun is peaking through the shutters really early these days and I am loving it.  Unlike pitch black winter mornings, the early light makes me feel like I’m supposed to be getting out of bed.

It also means my weekend sleep-ins are a little on the early side.  When we don’t have plans, I enjoy hours of leisurely coffee drinking and a good book. Or home decor magazines. Or Pinterest.

Yes, I know it’s obvious I don’t have children yet.

DSC_6239I also have plenty of time to contemplate what delicious weekend breakfast foods I am in the mood for.

While I usually crave savoury breakfasts (do not get between me and a breakfast sandwich,) every now and again I like pancakes.  The straight up, no frills kind. Here’s my go-to recipe which is approaching a stellar 6000 reviews on All Recipes.

DSC_6251For whatever reason, last weekend I was feeling a little sassy and decided to stray from my standard flapjack. I was rewarded. Handsomely.

DSC_6257It also felt pretty damn good to be eating something really delicious without refined flour/sugar guilt.

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Topped with thick and creamy greek yogurt and so-juicy-it-runs-down-your-face mango, these pancakes may be my new weekend obsession.

Erin

Coconut Pancakes

Serves about 12- 15 pancakes
Prep time 10 minutes
Cook time 15 minutes
Total time 25 minutes
Website Adapted from 101 Cookbooks blog by Heidi Swanson

Ingredients

  • 400mL can coconut milk
  • 2 tablespoons honey
  • 1 cup whole wheat flour
  • 1 cup shredded unsweetened coconut
  • 2 teaspoons baking powder
  • 1/2 teaspoon fine sea or kosher salt
  • 2 large eggs (lightly whisked)

Directions

1. In a small bowl whisk together coconut milk and honey until well combined.
2. Combine flour, shredded coconut, baking powder and salt in a mixing bowl. Add coconut milk and honey mixture and mix until just combined.
3. Add a 1/2 cup of the coconut mixture to the whisked eggs, stir unil combined and add the mixture back to the remaining coconut mixture. Stir until just combined.
4. Over medium heat, pour about 1/4 cup of the batter into a non-stick pan for each pancake. Once the edges started bubbling, it's time to flip - about 60-90 seconds per side.
5. Serve with maple syrup, fresh fruit and or yogurt.
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