This week on Facebook I shared three videos (1, 2, & 3) featuring Elaine Gottchall speaking about gut health and the Specific Carbohydrate Diet (SCD). Elaine is the author of the popular and ground breaking book, Breaking the Vicious Cycle. Her book delineates the SCD and her research and science behind the nutrition, the mind/gut connection, and why it's important to avoid certain foods when healing a compromised digestion. Here is more about this inspiring lady. I highly recommend this book to anyone looking into healing their gut and immune system. Personally, I've been on a healing journey since diagnosed with Crohn's disease nine years ago, and just discovered this diet last year, crazy!
I learn more and more about my body each year. For example, it has become quite apparent that I am unable to digest nuts (even nuts that have been soaked and dehydrated). As you know, nut flour is a staple in the grain free diet. However, I eat nut flours very sparingly. Since I don't use a lot of almond flour, I rely on coconut flour, which is one of the three ingredients in this recipe. These banana pancakes are 100% inspired by Elaine and her recipe suggestion in this video.
I just HAD to give it a try.
I learn more and more about my body each year. For example, it has become quite apparent that I am unable to digest nuts (even nuts that have been soaked and dehydrated). As you know, nut flour is a staple in the grain free diet. However, I eat nut flours very sparingly. Since I don't use a lot of almond flour, I rely on coconut flour, which is one of the three ingredients in this recipe. These banana pancakes are 100% inspired by Elaine and her recipe suggestion in this video.
I just HAD to give it a try.
3-Ingredient Grain Free Banana Pancakes
-8 ounces ripe peeled banana (a little more than 2 medium - please weigh the banana for accuracy)
-2 large whole eggs + 1 egg white (my eggs weigh around 2.0 - 2.2 ounces each)
-3 tablespoons + 1 teaspoon coconut flour*
-2 to 3 teaspoons coconut oil (for cooking/frying)
How To:
1. Smash the bananas in a bowl with a fork until the mixture is wet and smooth.
2. Add in the two whole eggs and the one egg white and whip with a fork until well incorporated.
3. Add in the coconut flour and mix thoroughly. Allow to rest for 3 to 5 minutes.
4. While the batter is resting, heat the coconut oil in a non-stick pan or cast iron skillet.
5. Mix the batter again and add to the skillet in small scoops (I like doing two tablespoons at a time). Remember to cook on a low heat so the inside cooks through without burning the outside. Cook on each side for about 3 minutes. Cooking in oil like this takes a little skill. It's new to me, so it took me a few tries to get the heat right and to know when to flip. The less batter you use obviously, the easier they are to manage.
6. Transfer to a plate and drizzle with honey!
Notes:
*When measuring coconut flour: (1) scoop (2) level off.
How To:
1. Smash the bananas in a bowl with a fork until the mixture is wet and smooth.
2. Add in the two whole eggs and the one egg white and whip with a fork until well incorporated.
3. Add in the coconut flour and mix thoroughly. Allow to rest for 3 to 5 minutes.
4. While the batter is resting, heat the coconut oil in a non-stick pan or cast iron skillet.
5. Mix the batter again and add to the skillet in small scoops (I like doing two tablespoons at a time). Remember to cook on a low heat so the inside cooks through without burning the outside. Cook on each side for about 3 minutes. Cooking in oil like this takes a little skill. It's new to me, so it took me a few tries to get the heat right and to know when to flip. The less batter you use obviously, the easier they are to manage.
6. Transfer to a plate and drizzle with honey!
Notes:
*When measuring coconut flour: (1) scoop (2) level off.
Large pancakes are possible, just cook on a lower temperature
longer until well browned on each side.
Whoops, that's a party foul right there (ha ha)
The little ones are easier to manage
(about 2 heaping tablespoons of batter each)
A drizzle of honey tops these puppies off perfectly
Shared on: Gluten Free Wednesdays, Real Food Wednesdays, Whole Foods Wednesdays, Whole Food Fridays, Fat Tuesday, Slightly Indulgent Tuesdays,
These look lovely! Not coming from a nation of pancake eaters, I tried making some when my son was home at Christmas - fail! I make wonderful ones with GF flours but I burn the ones with nut flours!
ReplyDeleteLove the pictures!
Vicky
Hi Vicky. I also burn those nut flour ones. I've burned a few of these banana ones too though. But I think I have it down now. The first batch is always a throw away...why is that!! Crazy.
DeleteMUST make this recipe! 3 ingredients...I'm sold :)
ReplyDeleteThanks Laura. My kids LOVE these little pancakes. I had NO idea they would be such a hit, or if they would even taste good.
DeleteI'm made banana pancakes before and enjoyed them, but they didn't include coconut flour. I bet these are wonderful, Amber! Thanks for sharing, and also for sharing the SCD info. I think that being on the SCD is life changing and lifesaving for many. I'm so glad you're one of them!
ReplyDeleteShirley
Thanks, Shirley! And I totally agree! ;-)
DeleteI love nuts but have difficulties as well to digest it. Have to keep it in moderation. But I do love to indulge in my raw cakes with nuts... simply have to choose my occasions!! Like your blog. Filled with Amazing pics!!!
ReplyDeleteThanks so much! :-)
Delete