Pancakes aren’t just for Pancake Day – they can be a super-nutritious and delicious breakfast, lunch or pudding, as these recipes from The Groovy Food Company prove.
If you’re anything like us, you’ll get to Pancake Day and remember just how bloody good a stack of pancakes can be. You’ll wonder why you only have them once a year, when they’re so easy and tasty, rather than every weekend.
The thing is, pancakes can be pretty nutritious. The clean eating brigade may have a vendetta against flour, but most of us know that it’s a legitimate source of energy. If you don’t eat wheat, we’ve got you covered with a coconut flour-based recipe which is both high in fibre (four times more than all-purpose flour) and protein. Research also suggests that coconut flour may help to reduce cholesterol and triglyceride levels.
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Swap your omelet for a Vietnamese prawn pancake, packed with protein, selenium and zinc (important for supporting a healthy immune system) and upgrade your brunch game with a plantain and courgette recipe that’ll have you eating four plants before 11am.
Chocolate coconut banana pancakes
Ingredients
For the pancakes:
3 tbsp The Groovy Food Company Coconut Flour
1 large banana, mashed
4 large eggs, beaten
2 tsp raw cacao powder or cocoa powder
1 tsp vanilla bean paste or 1 vanilla pod, deseeded
2 tbsp The Groovy Food Company Coconut Oil, melted
Pinch of salt
For the garnish:
2 bananas, sliced
2 handfuls raw coconut chips, toasted
50g dark chocolate shavings
The Groovy Food Company Agave Nectar Light Amber and Mild
Method
Put all the ingredients except for the coconut oil into a bowl and blend together.
Melt the coconut oil on a gentle heat and put into a separate bowl.
Heat your pancake or frying pan over a medium heat and take a square of kitchen roll, dab it into the oil and then wipe your pancake or frying pan with the oil.
Once the oil is hot, take ¾ ladle of the pancake mixture and pour into the pancake pan.
Cook until golden brown on the underside (approx. 1 minute), then flip over and cook until golden brown on the other side (about 30 seconds).
Once you’ve cooked all six pancakes, stack them back on top of each other in a set of three to warm through in the hot pan and flip over to warm the other side.
Serve warm with a drizzle of agave nectar, sliced bananas, toasted coconut chips and chocolate shavings on top.
Gigi Erskine’s Vietnamese pancakes with prawns
Ingredients
For the filling:
2 tbsp The Groovy Food Company Organic Virgin Coconut Oil
12 raw prawns, peeled and deveined, and halved length ways
1 onion thinly sliced
1 tbsp oyster sauce
100g bean sprouts
Head of romaine lettuce, separated into leaves
Handful of Thai basil leaves
Handful of coriander, leaves picked
Handful of mint leaves
½ carrot peeled and cut into matchsticks
For the Nuoc Cham Sauce:
2 red Thai bird’s eye chillies, deseeded if you prefer
Juice of 2-3 limes
2 tbsp fish sauce
2 tbsp The Groovy Food Company Organic Coconut Sugar
1 tbsp rehydrated tamarind paste
For the pancake:
1 tbsp The Groovy Food Company Organic Coconut Flour
2 tbsp rice flour
½ tsp ground turmeric
200ml coconut milk
½ tsp salt
1 tbsp finely sliced spring onion
4 free range egg whites
The Groovy Food Company Organic Virgin Coconut Oil for frying
method
First make the pancake batter:
In a food processor, mix together the flours, turmeric, coconut milk, salt, and egg whites, and blitz until smooth.
Stir in the spring onions, and set to one side.
For the Nuoc Cham sauce:
Mix together the chillis, lime juice, fish sauce, coconut sugar and tamarind paste in a bowl, and set to one side.
In a small nonstick frying pan, heat one tablespoon of the organic virgin coconut oil over a medium heat until very hot.
Add the onions and fry for one minute, followed by the prawns and carrots, and stir fry for a further two or three minutes.
Next stir through the oyster sauce, soy sauce and bean sprouts. Remove from the heat and spoon out onto a plate.
Return the pan to heat, adding a teaspoon of oil. Ladle the pancake batter into the pan, tilting to spread evenly, and cook until the pancake is just starting to crisp.
Add half the prawn mixture to the pan, cover, and cook for a further 2 minutes, until the underside of the pancake is crisp.
Fold the pancake in half and cook for a further two minutes, until the outside of the pancake is crisp and the inside is soft but cooked.
Transfer to a plate. Repeat with the remaining batter and filling.
To serve, cut the pancake into slices, bundle it into a lettuce leaf and wrap with some extra herbs. Dip into the sauce and scoff!
Plantain courgette pancakes with smoked salmon and beetroot salsa
Ingredients
For the pancakes:
2 large plantains, very ripe with black skin, mashed
2 large eggs
60g The Groovy Food Company Organic Coconut Flour
1 courgette, grated
2 tbsp. The Groovy Company Organic Coconut Oil (for Frying)
Pinch of sea salt and white pepper
For the topping:
2 avocadoes, sliced
250g smoked salmon
Handful of dill
For the salsa:
4 cooked beetroot, roughly chopped
3 tbsp crème fraiche
Handful of dill, chopped
Salt and pepper
Method
Peel and mash the plantain until smooth then add the eggs and combine together.
Add the coconut flour, sea salt, white pepper and mix together.
Grate the courgette and add it to the plantain mixture.
Roll the mixture into a ball then divide the mixture into 8 equal sized balls.
Set aside for 10 minutes.
To make the salsa, chop your beetroot, add sea salt, black pepper, crème fraiche, chopped dill and mix together.
Slice the avocado and form into a rosette.
Heat your frying pan (22cm) on a high heat and add 2 tbsp. of coconut oil then lower to a medium heat.
Flatten the ball mixtures into a patties about 1cm thick and place in the frying pan, you should be able to fit four pancakes into one frying pan.
Turn over the pancakes after one minute, the underside should be a golden brown colour, and cook for a further one minute before turn over again.
Cook for a further two minutes before turning over again, keeping the heat on medium.
To serve, place two pancakes on top of each other, top with the avocado rosette (or sliced avocado) and smoked salmon on the side with a spoonful of beetroot salsa.
Recipe and images courtesy of The Groovy Food Company.
For more healthy recipes, check out the Strong Women Training Club.
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