Recipe by Emily Elizabeth
Don't tell your kids and they'll never know these moist chocolaty pancakes are actually healthy for them! Packing over 7 grams of protein and over 3 grams of fiber each, these pancakes are made without oil or sugar, combining egg whites, oats, cocoa powder, and a combination of bean & brown rice flour to make a nutrient packed breakfast that is high in fiber and protein and low in fat. A well mashed banana is used for sweetener, but unexpectedly you will not taste it. Serve w/a bowl of Cool Whip for dipping or simply pour hot soymilk over them (so they're moist like adding syrup w/o the calories!). Have fun experimenting with the way you like to eat them!
NIGHT BEFORE (combine)
- 295.73 ml plain soymilk (or vanilla soymilk, reg milk works too!)
- 118.29 ml gluten free rolled oats (Bob's Red Mill makes gluten free oats)
DRY MIX (Opt Make Ahead)
- 59.14 ml cocoa powder
- 59.14 ml brown rice flour
- 59.14 ml garfava bean flour
- 29.58 ml tapioca flour
- 29.58 ml cornstarch
- 4.92 ml baking powder
- 2.46 ml baking soda
- 1.23 ml salt
- 78.07 ml ripe mashed banana (~1 medium banana)
- 3 egg whites (or 1 whole egg and 1 egg white)
- 4.92 ml vanilla extract
Directions See How It's Made
- The night before, mix milk and oats and let sit in fridge overnight (if you don't do this, it is okay, just do it first thing, before you start the rest of the recipe and the oats will just not be as soft).
- Heat an 8-inch or smaller non-stick skillet just slightly under medium-low heat. (Using a small skillet where the batter runs to the edge will create perfectly round pancakes every time).
- In a medium sized bowl, combine dry ingredients and mix well with a wire whisk (Make Ahead: Mix these ingredients ahead of time in plastic baggies and store in pantry, fridge or freezer).
- In a small bowl, mash the ripe banana with a fork for at least 1 minute so there are no clumps and it becomes shiny and almost soupy (if you want to taste it, mash it less).
- Add the banana, eggs, vanilla extract and milk/oats mixture to the dry mix.
- Mix thoroughly with a whisk or fork, scraping the bottom of the bowl, for at least 1 minute or until fully combined.
- Be sure your skillet has fully preheated.
- Pour about a 1/2 cup of the batter into the dry pan (no oil/butter necessary). Set a timer for 3 minutes, then flip and cook another 3 minutes on the other side (if your first pancake does not flip easily after 3 minutes, leave it on for another minute - if the next one does the same thing, you may need to raise the heat a bit).
- Repeat until done.
- Makes about 6 pancakes. Surprisingly a single pancake is filling enough for most people.
- Serve warm with a bowl of Cool Whip or vanilla yogurt for dipping, or try pouring hot soymilk over them instead. Store leftovers in the refrigerator for up to a week and reheat in the microwave for ~30 seconds per pancake.