Monday, 10 August 2009

Banana-Oat Pancakes, Because Sometimes You Like to Eat Healthy

In my kitchen library there are some real workhorses. The King Arthur Flour cookbooks never let me down and I would recommend them to bakers of all abilities. Their Whole Grain Baking has a treasure trove of delicious recipes that make eating well fun and delicious.
We made these banana-oat pancakes, in which the bananas are mashed into the batter - brilliant! They were so very tasty, we forgot how healthy we were being. A little unsweetened apple sauce on top and a few berries and we had a gorgeous and virtuous breakfast.

Banana-Oat Pancakes
King Arthur Flour Whole Grain Baking

3 small bananas (9 1/2 ounces), mashed
2 tablespoons unsalted butter, melted
1 tablespoon lemon juice
1 tablespoon brown sugar
2 eggs
1 cup (3 1/4 ounces) oat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

Stir together the mashed bananas, butter, lemon juice and sugar in a medium bowl. Beat in the eggs. Whisk together the oat flour, baking soda, salt and spices in a small bowl.

Form a well in the center of the dry ingredients and pour in the wet ingredients. Stir the batter just until the dry ingredients are thoroughly moistened. Check to be sure the batter is thin enough for your pancakes: you may need to add a touch of milk or water. Let the batter sit for 10 minutes before using.

Heat a nonstick griddle if you have one, or a heavy skillet, preferably cast iron. If your surface is not nonstick, brush it lightly with vegetable oil. When the surface of your pan is hot enough that a drop of water sputters across it, give the pan a quick swipe with a paper towel to remove excess oil, and spoon the batter onto the hot surface, 1/4-cupful at a time. Let the pancakes cook on the first side until bubbles begin to form around the edges of the cakes, 3 to 4 minutes. When the cakes are just beginning to set, flip them and let them finish cooking on the second side, until they're golden brown on both sides, about 1 1/2 minutes more.
Serve the pancakes immediately, or keep warm in a 200F oven.

This puts a delicious meal in the win column for healthy eating, leaving you wiggle room for the more sinful of meals another time. Its all about balance, baby!