Vegan Whole Wheat Banana Nut Pancakes
January 9, 2019
Pancakes are my favorite breakfast food on lazy weekend mornings. Also known as griddlecakes or flapjacks, this fluffy morning staple is usually made with refined flour, cane sugar, eggs and milk. Those ingredients might make tasty pancakes, but they are not the healthiest way to start your day. That’s because a traditional pancake breakfast is low in beneficial fiber but high in sugar, fat, and cholesterol. This recipe doesn’t contain *any* of the four usual pancake ingredients, so it’s way healthier. And you won’t miss a thing, because these pancakes are full of flavor — and they are packed with plant-based nutrition.
Whole Grain Flour is Much Better
I like to think of wheat flours as analogous to the story of Goldilocks and the Three Bears. Regular whole-wheat flour is sometimes like Papa Bear’s bed — too stiff! (At least for fluffy baked goods.) All-purpose white flour is like the Mama Bear”s bed — too soft! And whole-wheat pastry flour is like Baby Bear’s bed — just right! So this recipe contains whole-wheat pastry flour, which provides the benefits of whole grains while being a bit lighter for baked goods that are more delicate than a heavy rustic bread.
Other Healthy Ingredients
Other beneficial ingredients in this recipe include mashed banana and oat milk — which provide sweetness as well as moisture. You could substitute almond milk if needed, but oat milk is my preference for this recipe because it also encourages the pancakes to turn a nice golden brown.
For the Finishing Touch…
Once you’ve stacked the pancakes on your plate, sprinkle on some chopped walnuts for a nice supply of protein, antioxidants, and omega 3 fats. Drizzle on a bit of maple syrup for some additional sweetness that comes with some beneficial minerals (including manganese, riboflavin, and zinc). Serve the pancakes with a side of tempeh bacon to ramp up the meal’s protein and add a satisfying, savory taste.
Vegan Whole Wheat Banana Nut Pancakes
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Ingredients
- 1 1/3 cups whole wheat pastry flour (do *not* use regular whole wheat flour; it would be too heavy)
- 4 tsp baking powder
- 1/2 tsp salt
- 1 tsp cinnamon
- 1 1/3 cup oat milk (you can substitute another non-dairy milk, but oat milk is best because it encourages browning)
- 2 ripe organic bananas, mashed
- 1 tsp vanilla extract
- 1/4 cup chopped walnuts
- 1/4 cup pure maple syrup
Method
- Combine the whole wheat pastry flour, baking powder, salt, and cinnamon in a bowl. Whisk to mix.
- In a separate bowl, combine the oat milk, vanilla extract, and mashed bananas.
- Use a spoon to make a well in the flour mixture, then add the liquid mixture and stir to combine. Do not overmix. Add more oat milk if needed to reach the right consistency.
- Pour batter onto a hot, non-stick skillet, forming pancakes. Turn the pancakes when the tops begin to dry and the bottoms turn light brown. Remove from the pan when the second side turns light brown.
- Sprinkle with chopped walnuts and drizzle with maple syrup if desired.
About Me
Hi! My name is Leigh, and I'm a vegan chef living in the DC area. I specialize in whole-food, plant-based cuisine. Join me as I explore nutritious, delicious, compassionate cooking!
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