Looks like you can have your (pan)cake and eat it too... because these pancakes are really healthy - the only ingredients are oats, banana, and almond milk. But they are seriously tasty too - when cooked in a little coconut oil, the banana in them caramelises and they turn sweet and crispy on the outside, but stay soft and fluffy in the middle. I use a bit of a 'shortcut' with the sauce so that's ready in literally two minutes. Try these this weekend - they make the perfect Sunday morning treat, but you can rest assured knowing you're still getting the goodness of oats, a powerhouse grain filled with protein, iron, zinc, and beta-glucans, which have been shown to lower the risk of heart disease.
Healthy Vegan Pancakes with Blackcurrent Sauce
Ingredients (makes 10 small pancakes):
- 1 & 1/2 cups oats
- 1 cup almond milk
- 1 ripe banana (ripe with black spots essential)
- 1/2 Tbsp coconut oil to fry
For the 'shortcut' blackcurrent sauce:
- 2 Tbsp blackcurrent jam
- 2 Tbsp water
- 1 Tbsp golden syrup
Blend the oats in a food processor (or chopping attachment of a hand-held blender) until a rough oat flour has formed. In a cup, mash the banana with a fork to make a puree, then add the banana puree and almond milk to the oats and mix well to form a batter. Heat a little coconut oil in a non-stick pan, then pour small ladles of the batter into the pan (you should just fit four pancakes into a large frying pan). Fry for 2 minutes, or until golden and crispy, then use a spatula to carefully flip them over to fry for a further 2 minutes. To make the sauce, simply spoon the jam, water and syrup into a pan and stir over a gentle heat until thick but pourable. Stack the pancakes up and top with the blackcurrent sauce and some fresh fruit.
Nutrition (per 5 pancakes plus half the sauce):
- Protein: 9.3g (Women: 18.6% / Men: 16.9%)
- Iron: 2.8mg (Women: 18.9% / Men: 24.8%)
- Calories: 427 (Women: 21.4% / Men: 17.1%)
- Sugar: 24.2g (Women: 26.9% / Men: 20.2%)
- Total Fat: 11.8g (Women: 16.9% / Men: 12.4%)
- Saturated Fat: 6.3g (Women: 31.5% / Men: 21.0%)
- Salt: 0.2g (Women: 3.3% / Men: 3.3%)
- Fibre: 8.2g (Women: 27.3% / Men: 27.3%)
See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.