Let Them Eat Cake…Pancake! By Coach Kortney
Hello all you hungry CrossFitters! Pancake Tuesday is fast approaching (HOORAY!), and I decided to take one for the team (you can thank me later) and spent a couple of days stuffing myself full of every variation of every paleo pancake recipe I could conjure up:
Perfection on a Plate
And the UGLY:
It’s a hot mess, but still quite tasty!
And believe me – the bad was very, very bad. In the end I came up with what I believe to be a few of the tastiest, ‘healthiest’, hardiest paleo(ish) pancake recipes sure to please even the pickiest of the paleo palates.
*NOTE: In order to make all of my recipes compliant for those in the Eat Clean Be Lean programme, I have not used any added sweeteners and rely solely on the natural sweetness derived from the ingredients. If it suits your personal goals, feel free to add 1-2 TB of maple syrup to any of the following recipes. However, judging from their macronutrient breakdowns, I think every one of these recipes already has plenty of naturally occurring sugars–no need to add more. I challenge you to give your tastebuds a chance to appreciate the real flavor of food without masking it with added sugar and sweeteners!
TRADITIONAL BASIC BANANA PALEO PANCAKE:
If it ain’t broke, don’t fix it. This is basically the simplest and quickest egg and banana concoction that most paleo pancake enthusiasts are more or less familiar with. I find the batter to be quite thin, lending this recipe to be best prepared as one large pancake, rather than multiple small ones. I ‘fancied’ it up with the addition of cacao nibs, which I think compliment the fruitiness of the banana, and the extra soft crunch adds a nice dimension to the texture.
1 banana (the riper the sweeter – if you like sugar, let your bananas go brown!)
1 TB almond butter
1 tsp ground cinnamon
pinch of salt
coconut oil or butter/ghee for cooking
Optional: add a couple tsp of cacao nibs, top with extra almond butter, fresh raspberries, and crumbled creamed coconut. So delicious.
Heat a small 9” skillet or pan over medium heat – add a tsp of coconut oil or butter/ghee. Beat the eggs with a whisk/fork/hand mixer/stick blender until nice and frothy. Smash in the banana and the remaining ingredients – a stick blender blends it all up nicely. Pour into a pan, cook 2-3 minutes each side, careful on flipping. *Optional: after 1 minute cooking add a sprinkle of cacao nibs to the raw side (or nuts or fresh berries or shredded coconut or any other delicious toppings you may desire).
Nutrition: 1 recipe = 1 serving = 1 pancake
*does not take into account additional toppings*
COCONUT PALEO PANCAKES
½ cup coconut milk (full fat or reduced fat work)
½ ripe banana–smashed (50 grams)
1 tsp vanilla extract
Juice from ½ a lemon
¼ cup coconut flour (40 grams)
½ tsp soda
½ tsp cinnamon
Pinch of salt
*add 1 TB maple syrup or honey if your diet allows* (I don’t think they need it…)
Optional Toppings: Serve with “Jammy Chia Berry Compote” (recipe to follow) and a side dollop of Plain Fage Greek Yogurt, a liberal sprinkle of toasted walnuts and fresh berries. YUM!
Heat a large 12” skillet or pan over medium heat – add a tsp of coconut oil or butter/ghee, tilt the pan to coat. Beat the eggs with a whisk/fork/hand mixer/stick blender until nice and frothy, stir in the coconut milk, smashed banana, vanilla and juice from half a lemon. In a separate bowl, mix together the dry ingredients – careful to break up any lumps in the coconut flour. Add the liquid ingredients into the dry ingredients mixing well. This will form a fairly thick batter. Use a ¼ cup measuring cup or scoop to portion into 5 small pancakes in the pan. Cook 2-3 minutes each side, careful on flipping. Devour.
Nutrition: 1 recipe = 1 serving = 5 small pancakes
Carbohydrates: 39 grams
Sugars: 13 grams
Fiber: 18 grams
Fat: 36 grams
Protein: 25 grams
*does not include the optional toppings, jammy compote, or yogurt*
NO ADDED SUGAR CHIA BERRY JAMMY COMPOTE
Rather than the typical maple syrup or lemon and refined sugar to top your pancakes, this deliciously tart but sweet alternative is chock-full of antioxidant and phytonutrient rich berries. The rich cooked jammy berry flavors are balanced by the citrusy sweetness from the orange juice–no additional sugars needed. Chia seeds are optional – you can add them if you have them, they do contribute to the nice texture of the sauce.
100 grams (1 C) frozen (or fresh) berries
Juice from 1 medium orange (½ cup)
Zest from 1 medium orange (1 tsp)
Zest from 1 lemon (1 tsp)
1 TB balsamic vinegar
1TB whole chia seeds
1 tsp cinnamon
pinch of salt (1/16 tsp)
Add all ingredients to a very small sauce pan (I use a 2 cup pan – try to find the smallest one you can). Heat on the stove over medium high heat until the sauce cooks down and becomes very bubbly and thick – about 10-20 minutes, stirring occasionally. The sugars may caramelize a bit in the pan, which is delicious and fine.
Recipe makes approximately 2 servings, per serving (½ recipe)
Carbohydrates: 16 grams
Sugars: 8 grams
Fiber: 7 grams
Fat: 2 grams
Protein: 3 grams
BACON and WALNUT SWEET POTATO PANCAKES
Finally – the meat and potatoes, stick to your ribs meal of a pancake: the bacon and walnut sweet potato pancake. These bad boys are for the pancake enthusiast who is dreaming of the next step in paleo pancake badassery. This is only slightly more complex than the previous two pancakes, but if you take the time with these, you will not be disappointed! I mean, BACON. Am I right?
¼ cup (50g) mashed cooked sweet potato, skin removed. (baked, crockpot, microwaved)
¼ cup (50g) mashed banana (about ½ a medium banana)
2 egg whites (80g) – beaten to stiff peaks
1 tsp vanilla extract
¼ cup (25g) almond flour
1.5 tsp cinnamon
½ tsp baking powder
pinch of salt
1 smoked bacon rasher – cooked and chopped into small pieces
1 TB walnuts – toasted and finely chopped
½ orange cut into wedges for serving
*Optional – add 1 TB maple syrup if your goals permit – I think there’s plenty of sugar in these without adding more – but maple would probably enhance the flavor.*
Fry the bacon rashers and set aside to cool and chop. Toast some walnut halves and pieces in a dry skillet over medium heat for 5-10 minutes, careful not to burn, shaking and tossing the pan occasionally, chop when cooled.
Heat a large 12” skillet or pan over medium heat. Add a tsp of coconut oil or butter/ghee, tilt the pan to coat. Smash the baked sweet potato and banana half together in a bowl until smooth, stir in the vanilla. In a separate bowl beat the egg whites with an electric mixer/hand mixer on medium low until they quadruple in volume and form stiff shiny peaks – this takes about 4-5 minutes. Be patient. (If you want an extra workout, beat them by hand – but I have no clue how long that may take. Please let me know if you try!) In a separate medium sized bowl, mix together the dry ingredients – almond flour, baking powder, cinnamon, and salt. Combine the sweet potato/banana mixture with the dry ingredients and mix until homogenous. Now for the fun bit: carefully fold the beaten egg whites into the base mixture–do not mix vigorously as we don’t want to deflate the delicate foam of the egg whites. Add the stiff egg whites in three separate additions to fully incorporate them. This will form a thick fluffy batter. Use a ¼ cup measuring cup or scoop to portion into 5 small pancakes in the pan. After 2-3 minutes sprinkle the diced bacon and chopped walnuts on top of each pancake. Continue to cook for 5 minutes on each side. Be careful not to have the heat too high to prevent burning while the middles cook through. Be patient they are thick. These can be finished in a low heat oven for 5 minutes if needed.
Serve topped with grass-fed butter or ghee, additional bacon rashers, chopped walnuts, flaked coconut, and orange wedges for squeezing.
Nutrition: 1 recipe = 1 serving = 5 small pancakes + OJ for squeezing
Carbohydrates: 44 grams
Sugars: 16 grams
Fiber: 13 grams
Fat: 24 grams
Protein: 22 grams
*does not take into account the additional toppings: butter, extra bacon, extra walnuts, and coconut*
I hope you find something here to enjoy! HAPPY PANCAKE TUESDAY, EVERYONE!