Dare I say it? This might just be the easiest, tastiest gluten free pancake ever invented. And not only gluten free, but grain, dairy and nut free too. That’s often a recipe for disaster (read: cardboard) but fear not, my friends! These could easily pass for the regular fluffy, wheat-laden variety. Our household is currently obsessed.
Which flour makes the perfect gluten free pancake?
So if not grains, nuts or coconut flour.. what are they made of? Banana flour. Green banana flour. The newer unrefined gluten free option on the block. I am presently rather smitten with the stuff because after years of maintaining that I wasn’t much of a baker (not one for precise measurements) – I went and had myself a baby. And motherhood has certainly changed a number of things, least of all, my desire to bake. And so, for the first time in years, we have sourdough starters bubbling away on the bench and a whole range of hip-and-happening flours in the pantry.
What’s so great about banana flour?
Well, aside from helping manifest the perfect gluten free pancake, green banana flour may just be the next big thing in baking. It’s a fabulous substitute for grain flours because it has a really light and fluffy texture, which is why it works so well for this recipe. Being such a dry flour means you generally need to use 25% less than you would for a regular flour. And when baked, it doesn’t taste of bananas (not that you’d mind with pancakes).
However my favourite thing about this flour is that it is whole and completely unrefined. It’s simply powered, dehydrated green bananas. And bananas contain minimal phytates, oxylates and other anti-nutrients in comparison to nuts and grains, so it’s much gentler on our modern, compromised guts!
Resistant starch: a great prebiotic
From a nutritional standpoint, although green bananas are technically a starchy food, they’re a rich source of a very gut-friendly type called resistant starch. It’s a prebiotic, which means it feeds the good bacteria in your gut. And when good bacteria are fed, they stick around and multiply. They also excrete wonderful substances that help to reduce inflammation and the incidence of leaky gut. Fancy getting all this from a humble, gluten free pancake!
Green banana flour is also high in potassium, just like bananas. And because of the resistant starch, it won’t convert to glucose quickly, which is a win for both satiety and blood sugar.
So, go bananas with these pancakes! (Har har.. but seriously, I hope you enjoy them). We serve them with both sweet and savoury toppings. If you reduce the sweetener and increase the milk, they can make a great bread or wrap replacement accompanying salad, soup, or leftover meat and veg for lunch.
Banana flour is a delicious grain-free alternative to regular flour and a great source of resistant starch. It is quite a dry flour to work with, so needs a good amount of liquid and fat to be included the recipe. This might just be the easiest, perfectly fluffy pancake you’ll ever try.
- 1 cup banana flour
- 1/2 - 1 cup coconut milk (see notes)
- 4 eggs
- 2 tbl olive oil
- 1 tsp bi-carb
- ½ tsp of salt
- 2 tsp apple cider vinegar
- 1½ tsp vanilla powder (or 2 tsp vanilla essence)
- 1 tsp cinnamon powder
- 2 tbl of maple syrup or honey
- Your choice of butter, ghee or coconut oil for frying
- Place all ingredients except the cooking fat in a blender or food processor and blend on medium until fully combined.
- Heat a teaspoon of cooking fat in a frying pan over medium heat, tilting the pan until it is completely covered.
- Pour a few tablespoons of the mixture into the pan, quickly tilting once again to spread the pancake. Cook for around 1 minute or until the surface is evenly covered with air bubbles, then flip and cook for another minute.
- Repeat the process until all your pancakes are cooked, then enjoy with a sweet or savoury topping of your choice. Note: pancake batter can be made ahead of time and saved in the fridge.
You can use any type of milk for this recipe: dairy, coconut, nut, seed or grain-based milks. Play with the amount and type of milk depending on the type of pancake you prefer. Using less milk (or high-fat milks like coconut) will produce a thicker batter and pancake - and vice versa. By starting with half a cup of milk, you can add more if necessary.
Please do let me know if you fall in love with these pancakes as much as we have. Or if you have any other tips & recipes for cooking with banana flour – share below in the comments. :-)