Super simple 3 ingredient pancakes. These pancakes are 10x healthier and tastier than any non-vegan pancakes. The bananas add a nice creamy and fluffy texture, while the oat bran adds a nice crunch. The more ripe the bananas the more sweet the pancakes will be.
These are also gluten free! (if your oats are gluten free – not cross contaminated with wheat)
Gut Benefits
This healthy gut food checks the following good microbiota conditions:
- High in fiber – The best prebiotic for healthy gut bacteria is fiber. Oat bran is one of the most fibrous options to use for pancakes. Read more why fiber is good for your gut here.
- Fruits – bananas are a good natural sweetener. Avoid refined sugars. Simple sugars cultivate the existance of healthy gut bacteria vs refined sugars inhibit the production of good bacteria.
- Low in saturated fats – soy milk is much lower in satured fat than dairy milk. High levels of saturated fats reduce the bacteria that produce the protective gut barrier.
- High in plant-based protein. Oat bran contains 18g of protein in 100g. Soy milk contains 3.3g of protein in 100g. High intake of animal derived protein is also linked to the reducing of the protective gut barrier.
- Also prefer cooking with oil that’s are high in PUFAs (polyunsaturated fatty acids) and MUFAs (monounsaturated fatty acids) – for example olive oil. When using coconut oil make sure it’s cold-pressed and unrefined as it’s much lower in saturated fats than refined coconut oil.
- Gluten free! – If you are gluten intolerant then these are a good alternative for your gut.
These benefits are based on the study “The Impact of Western Diet and Nutrients on the Microbiota and Immune Response at Mucosal Interfaces”. You can read more about how our diet affects our gut here (science based).
Recipe
Makes: 20 small pancakes.
Ingredients:
- 3 bananas
- 320g of oat bran
- 200ml soy milk
Optional ingredients:
- coconut oil for cooking
- agave syrup
- salt
Total prep and cooking time: 10 minutes.
Directions:
- Mash bananas
Mash the bananans to a fine porridge if you want an even sweet taste. If you prefer pockets of sweet you can leave bananas in chunks.
- Mix bananas with oat bran
It’s good to do this before adding soy milk to avoid the oat bran clumping together.
- Add soy milk and mix.
Add the soy milk and mix until consistent.
- Add agave syrup and salt to your taste
Optional. If you are using unsweetened soy milk you might want to add a bit more agave syrup.
- Heat pan to medium high and add splash of coconut oil
You can also use olive oil.
- Add mixture to pan. Flip when starts to go brownish from sides.
Give about 1-2 minutes for each side. After doing a few you might want to add a bit more oil to the pan to prevent from sticking.
There you have it! Add some garnish, ice cream or jam and enjoy! Our choice was brownie ice cream.
Nutrition
As realistically you will cook with oil i’ve included 1 tbsp of extra virgin olive oil. I’ve excluded salt and agave syrup.
High in protein, fiber and low in calories :).
| 1 pancake | 100g | |
| Calories | 65 kcal | 190 kcal |
| Fat | 2 g | 6 g |
| – Saturated Fat | 0.3 g | 1 g |
| – MUFAs | 0.8 g | 2.6 g |
| – PUFAs | 0.5 g | 1.5 g |
| Carbohydrate | 11.9 g | 34.9 g |
| – Sugars | 2.6 g | 7.7 g |
| – Dietary fiber | 3 g | 8.7 g |
| Protein | 3.3 g | 9.6 g |
Check out detailed nutrition here in Cronometer.
Let us know how you liked the recipe!