I love cooking with my kids… most of the time…well really when we have the time to do it! If there is an opportunity for us to spend some time together in the kitchen learning a new recipe or talking about different foods, and ingredients, and why we chose them, I am all over it. For me it is just as important as teaching them, manners, how to read and write and getting quality time outside in the dirt.
This is one of our favorite weekend morning breakfasts, the kids really look forward to it because most the week we have our green smoothie recipe and it’s always fun to mix it up a little. I feel really good about giving them to this for a few reason. First, these pancakes are the perfect combination of quality carbs, proteins and fats. Second, the ingredients in them do a lot more then just meet your daily requirements for macronutrients. Here is a little run down on some of them.
We use flax eggs, in place of real eggs (1tbs of flax meal + 2 1/2 tbs of warm water = 1 egg) They are a really great nutrient dense alternative to eggs. They are loaded with fiber, protein and high quality omega-3 fats. They can be used as a replacement, almost one for one, in any baking recipe. The ground meal version of the food is better for you because the already broken down seed is much easier digest and allows you to obtain even more of their nutrients. Just note that they will give whatever you are making a darker color because the flax meal is brown. Flax is an ancient seed that we have been consuming for over 6,000 years. It contributes to beautiful skin and hair, has anti-inflammatory and anti-cancer properties, helps to control sugar craving and can even help to regulate hormones.
Coconut flour is also high in protein, fiber and omega fats. It is made by grinding the white dried meat of coconuts, making it grain, gluten free and nut free. Using coconut flour in place of nut ands grain flour can reduce your consumption of omega-6 fatty acids which most of us already get to much of in nuts, grains and fats added to condiments and dressing. It is easily digestible, low in calories, sugar and carbs. The rule of thumb is that you can replace 1/4 of a cup of regular flour with coconut flour for most recipes. Coconut flour adds a lot of moisture to a recipe. This recipe is 100% all coconut flour though, a huge win!
Bananas are naturally sweet and loaded with essential vitamins and minerals. Cinnamon regulates your blood sugar and adds a touch of sweetness. Brown rice syrup has a low glycemic index, meaning it doesn’t spike your blood sugar after eating. Something my kids definitely don’t need!
I love almond butter over peanut butter for a number of reason. Almond butter is higher in nutrient content then peanut butter. Almonds are a nut and peanuts are a legume so you are reducing your over all carb consumption. The main reason I prefer almond butter over peanut butter though is that most brands of peanut butter are full of junk! Many brands fill their peanut butter with sugar, high fructose corn syrup, salt and other hydrogenated vegetable oils. Watch out for the low fat peanut butter as they are often the worst.
Bottom line, these pancakes are loaded with only good for you ingredients that you can happily serve to your family with out the after breakfast sugar high. Make a huge batch and store the rest in the fridge or freeze for a quick healthy weekday after smoothie snack!
Vegan Protein Pancakes (GF, V, Paleo)
Time: 30 minutes
A light power pack breakfast option!
Tip: The key to using coconut flour in your pancakes is to make sure that the temperature is set really low. I would even begin low to medium low and then increase the temperature from there.
Credit: Modified version of a recipe from Ambitious Kitchen
8 flax eggs (1/2 cup of flax meal and 1 1/4 cups of water)
1 cup coconut flour
1 tsp baking soda
1/2 tbs of cinnamon (more if you like)
1/2 cup of almond or cashew butter
2 tbs coconut nectar, maple syrup, brown rice syrup or honey if you are not vegan
2 medium soft bananas
1 cup unsweetened almond milk
1 1/2 tsp vanilla extract
Make the flax eggs by mixing the flax meal and water together. Give it a stir and allow it to sit for a few minutes
In the mean time, in a small bowl mix together the coconut flour, baking soda and cinnamon and set aside.
In a large bowl mix together the almond butter, and syrup.
Then mash the banana into the almond butter mixture until the the mixture is almost a liquid
Add the almond milk and vanilla extract and mix again.
Finally stir in the flax egg. The mixture will be on the thinker side but you can add a little more almond milk if you need to, only 1 tbs at time.
Preheat a skillet over medium low heat with a little coconut oil
Drop 2 tbs of mixture into the skillet and allow it to cook for 2-3 minutes, flip cook for an additional 2-3 minutes. This will vary depending on your stove and skillet so watch them closely. Coconut flour is finicky but oh so delicious and healthy!
Enjoy with some homemade blueberry syrup, fresh strawberries and/or maple syrup.