The ingredients below are pretty much what you might use to make a bowl of porridge - but pancakes are much more fun right? If this brekkie isn't good enough, the espresso & maple shot is sure to put you in a great mood!
After fasting all night, this recipe will get you set up for the day! Oats are an incredible nutritional powerhouse. They're packed with fibre which is keeps you feeling full, controls blood sugar and helps ease constipation. To top this off, oats also contain a soluble fibre called beta-glucan. Beta-glucan helps reduce bad (LDL) cholesterol and also helps your body to fight infection. Next up, chia seeds! These seeds are full of omega-3 fatty acids - they're actually the highest veggie source of omega-3 so veggies and vegans listen up! Omega-3 helps ease inflammation in the body and plays a big role in your heart health. Another great thing about chia seeds is their ability to soak up extra liquid. This includes stomach acid so chia seeds are great if you suffer from indigestion and heartburn. We could talk all day about the nutritional benefits of all of the ingredients but finally we'll focus on bananas. Bananas are an excellent source of potassium (K). K is very important in regulating fluid balance in the body and for proper nerve and muscle function. It can also help ease muscle cramps after exercise. Like oats, they are also a great source of fibre. So maybe now you can see why breakfast is so important!!
- 90g oats (use certified gluten free oats if required)
- 1 TBSP chia seeds
- 1/2 banana
- 1 egg
- 1 TBSP maple syrup
- 1/2 tsp baking powder
- 150ml milk of choice
- Espresso shot
- 1 TBSP maple syrup
*Makes 8-10 american style pancakes
- Blend the oats in a food processor until you get a fine flour.
- Next add in the chia seeds and baking powder and blend. (The chia seeds will get broken up but won't form a fine flour)
- In a mixing bowl mash the banana until there are only small lumps left.
- Add a whisked egg and maple to the banana and combine well.
- Add the oat/chia flour to the banana mixture and thoroughly mix.
- Slowly mix in the milk. You might want to use less/more depending on the consistency you want.
- Heat a non-stick pan on a medium heat and melt a little coconut oil/olive oil or butter.
- Spoon the mixture onto the pan - use ~2 TBSP for each pancake.
- Cook for ~1 minute on the first side.
- Using a spatula, flip the pancake onto the other side and cook for another 30 seconds.
- If you want an extra kick, combine the espresso shot with the maple syrup and drizzle over the pancakes.