Banana Oat Pancakes With Blueberry Compote
Pancakes can be healthy? Start any day of the week with an easy, nutritious and delicious comfort meal that combines the wholesome goodness of banana oat pancakes with a vibrant blueberry compote. This recipe not only satisfies your taste buds but also provides a wealth of health benefits. The pancakes, made with ripe bananas and fiber-rich oats—the perfect slow-releasing carbohydrate—offer sustained energy and aid in digestion. The addition of a free-range egg boosts the protein content, while the gluten-free flour makes this suitable for those with gluten sensitivities.
The blueberry compote elevates this dish to new heights, both in flavor and nutrition. Blueberries are renowned for their high antioxidant content, particularly anthocyanins, which may help protect against heart disease and certain cancers. The natural sweetness from maple syrup provides minerals like manganese and zinc, while lemon juice adds a burst of vitamin C. This combination creates a breakfast that's not only satisfying but also supports overall health and wellbeing.
Ingredients
For the Banana Oat Pancakes:
- 2 large, very ripe bananas (1 to 1 1/4 cups mashed)
- 3/4 cup (80g) quick-cooking gluten free oats
- 1/4 teaspoon kosher salt
- 1/2 teaspoon ground cinnamon (optional)
- 1 large free-range, cage-free egg
- 1 tablespoon baking powder
- 3/4 cup (95g) gluten-free flour (e.g., Bob's Red Mill 1:1)
- 3-5 tablespoons plant-based milk (e.g., oat milk)
- Ghee or avocado oil for frying
For the Blueberry Compote:
- 2 cups fresh organic blueberries
- 1/4 cup maple syrup
- 2 tablespoons water
- 1 tablespoon fresh lemon juice
- 1/2 teaspoon vanilla extract
method
For the Banana Oat Pancakes:
1. In a large bowl, mash the bananas thoroughly.
2. Stir in oats and salt. For softer oats, microwave for 30 seconds or let stand for 5-10 minutes (optional).
3. Add cinnamon, egg, and baking powder. Mix well.
4. Incorporate the flour, then gradually add milk to achieve a thick but pourable batter.
5. Heat a griddle or pan over medium-low heat. Add ghee or oil.
6. Pour 1/4 cup batter for each pancake. Cook until bubbles form on top and bottom is golden.
7. Flip and cook the other side until golden brown.
8. Repeat with remaining batter.
For the Blueberry Compote:
1. In a small saucepan, combine 1 cup blueberries, maple syrup, water, lemon juice, and vanilla.
2. Simmer over medium heat for 10 minutes, stirring occasionally.
3. Add remaining blueberries and cook for 8 more minutes, stirring occasionally.
4. Remove from heat. The compote will thicken as it cools.
Serve the warm pancakes topped with the blueberry compote for a nutritious and delightful breakfast. This combination offers a perfect balance of complex carbohydrates, proteins, and antioxidants to kickstart your day.