- 1 very ripe banana
- 1 1/2 cups milk (dairy or nondairy)
- 2 cups oats
- 1 egg
- 1 1/2 teaspoons baking powder
- A dash of cinnamon
- Coconut oil or cooking spray, for coating the pan
An easy to make nutrient powerhouse, with no added sugar, nutrient rich fruit and milk for natural sweetness, no flour or empty carbs, every little ingredient is chock full of goodness and there are so many variations. You just throw all the ingredients in your blender (or nutri bullet/ nutri ninja) and then cook them on your stovetop. I like to make them in mini pikelet sizes and spread a little jam on them for a lunchbox morning tea sandwich, or drizzle them in honey or maple syrup for breakfast or after school.
The best bit is the oats, which are a great source of protein, soluble fibre, the all important B vitamins (great for energy and brain/nervous system development), iron, magnesium and zinc. Rolled Oats have a low GI, which means they will keep blood sugar levels nice and low and they’ll provide slow release energy. Oats for breakfast, especially for kids, is the best for that slow release ongoing energy, increased attention span, and a good amount of protein to keep you full until morning tea. Keep in mind that with quick oats you raise the Oats GI considerably so try and stick to rolled oats where possible. The added cinnamon helps to stabilise blood sugar levels even more, this is a great tip – add it to all your baked goods.
Add in banana and you’re instantly thinking potassium and magnesium, however they’re actually also a great source of Vitamin C and B6. We know about Vitamin C and it’s role in a healthy immune system, but Vitamin B6 is important as it helps to release the energy from the food we eat. It’s a really important B vitamin. It also assists with red blood cell production and in maintaining a healthy immune system.
These pancakes also contribute calcium via the milk. Not just great for bones but also for building strong muscles and maintaining energy levels.
And finally, all these ingredients are rich in protein. To build, maintain and replace tissues (muscles, organs). It’s also important for a healthy immune system and to produce hormones. Our bodies use food protein to make an endless number of different protein molecules which all have different jobs in our body such as making haemoglobin which is the part of blood cells that transfers oxygen around the body. Add chia seeds for an even larger protein punch. Soaking them slightly first in water will make them a little more moist.
Some excellent topping ideas to increase the nutrient value even more so:
- Peanut Butter (added protein! B6 and fibre)
- Mushed Berries, or more chopped banana
- Yogurt and crushed nuts and seeds If banana isn’t the preferred ingredient I’ve also tried apples and blueberries, all contribute perfectly to the sweetness with added nutrients and fibre. Cacao chips (chocolate without the sugar added) are also a great treat.