Lorraine Kearney Nutrition 

  • Instagram
Featured Posts

Banana oat pancakes 2 ways!

Next Tuesday 16th February is Fat Tuesday! In Ireland, we call it Pancake Tuesday, which I find more fitting since it’s literally a day where we eat pancakes. But anyway...👀🥞


If you want a bit of a nutritious twist to your everyday pancakes, I've got you covered! These banana oat pancakes are delicious, nutritious, and will definitely satisfy your pancake craving, all while keeping you full! I'm being inclusive and giving you a vegan and non-vegan version of this recipe, and both are equally delicious. Try them both out, even if you're not vegan, and see which you prefer! Hint: the vegan one is all done in a blender!

We all hear about oatmeal being the perfect breakfast food. It's full of fiber, keeps you full all day, and is super adaptable to any toppings you want. But who said we can't make oatmeal into pancakes? The ingredients in these pancakes are the same as what you would likely put in your oatmeal (the vegan version anyway, unless you like eggs in your banana oatmeal...) So why not turn them into pancakes?


Oats are a whole grain. Whole grains are the better alternative to refined grains like white bread, white pasta etc. because they contain the fiber-rich outer bran later, the nutrient-packed germ, and the starchy endosperm. The refined grains only contain the endosperm, so not only do they not contain as many nutrients, they don't keep you as full. This is why oats are a great choice! They contain beta-glucan fiber, which has been shown to lower cholesterol levels and support a healthy immune system. We know that fiber is an important part of a healthy diet, but why? It is necessary for a healthy digestive system! Oats also boost polyphenols, which have antioxidant properties.


In order to ensure you are choosing actual whole grain oats, make sure the label reads 100% whole grain, or that the ingredients list says whole grains. Whole bran, multi-grain, 100% wheat and cracked wheat are all tricky words that don't necessarily mean the product is whole-grain. Be smart savvy and read the ingredients list!


Bananas are not only a great binder in this recipe, but are super nutritious too! They are full of vitamin B6 and vitamin C, potassium, manganese and dietary fiber. Bananas can also help lower the risk of diabetes, cardiovascular disease and some types of cancer, as they are rich in vitamin A and carotenoids. The potassium in bananas is great for regulating blood pressure which can help lower the risk of stroke and heart disease. Also, did you know bananas are known to help fight stress?


If you ever buy bananas while they're a little green and you want to ripen them fast, or if you want to further ripen already ripe bananas to make banana bread, put them in a brown paper bag for a few days! Make sure to store bananas at room temperature.


The great thing about these pancakes is that you can really use whatever toppings to make them your own! I've suggested a couple below for inspiration! My favorite way to have them is with cinnamon in the batter, topped with berries, 100% maple syrup and peanut butter!


If you recreate this recipe, be sure to post it on Instagram and tag us @lorrainekearneynutrition; we love to see you eating delicious, nutritious foods!

Banana Oat Pancakes

Total: 10 mins


Ingredients

  • 1.5 banana

  • 1 egg

  • 1/4 cup oats

  • 1/2 tsp baking powder

  • Splash of vanilla extract

  • Tiny pinch of salt

  • 1/2 tablespoon oil/spray oil

Method

  1. Mash the banana super well - make sure you keep mashing until the banana is no longer matte and becomes shiny

  2. Crack in the egg, add in the oats, baking powder, vanilla and salt, and mix until well combined. The salt isn't for making it salty, it simply rounds out all the flavors!

  3. Heat a skillet on medium heat, and add the oil, then take a paper towel and spread around the pan so the pancakes don't stick. Alternatively, use spray oil.

  4. Spoon your desired amount of batter and let them cook for 2-3 minutes, or until golden brown. If using chocolate chips or fruit, add them in while the batter is still wet.

  5. Flip and let cook for another 1-2 minutes, then serve and add any toppings. Enjoy!

Serving Suggestions/Tips

  • The size of the pancakes depends on how big you decide to make them. I usually make 3, because that's what fits in my pan all at once and they're done in one go!

  • Add dark chocolate chips or blueberries on the pancakes when they're cooking and the batter is still wet

  • Add orange zest into the batter before cooking for a fresh twist!

  • Add cinnamon or pumpkin spice into the batter for a warm, spicy version!

  • Topping suggestions:

  • Honey

  • 100% real maple syrup

  • Greek yogurt

  • Fresh berries

  • Nut butter

Banana Oat Pancakes: VEGAN

Total: 10 mins


Ingredients


Recipe inspiration: @zenandzaatar

  • 1/2 cup oats

  • 1 banana

  • 1/2 tsp baking powder

  • 1/3 cup almond milk

  • Tiny pinch of salt

  • Splash of vanilla extract

  • 1/2 tablespoon oil/spray oil


Method

  • This is all done in a blender! Make sure not to over-blend

  1. Blend the oats in the blender until they form a powder. You have just made oat flour!

  2. Add in the banana, baking powder, almond milk, salt and vanilla, and blend until just combined. Feel free to use less almond milk to start with and add more to form desired consistency. These will be a little more floppy so the thicker the batter, the easier they are to flip!

  3. Heat a skillet on medium heat, and add the oil, then take a paper towel and spread around the pan so the pancakes don't stick. Alternatively, use spray oil.

  4. Spoon your desired amount of batter and let them cook for 2-3 minutes, or until golden brown. If using vegan chocolate chips or fruit, add them in while the batter is still wet.

  5. Flip and let cook for another 1-2 minutes, then serve and add any toppings, as suggested above. Enjoy!

Remember, eating healthy doesn't have to look boring!

Contact Us

Email: info@NewYorkCityNutrition.com

Phone: (917) 770-5124

Contact Us