Gluten-Free Plantain & Oat Pancakes

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My relationship with food profoundly changed when I decided to take control of my health 4 years ago: having Polycystic Ovary Syndrome (PCOS), a hormonal imbalance with symptoms largely caused by a poor sugar metabolism, I had to limit my sugar consumption and choose healthier alternatives. This is how my passion for nutrition was born and I started creating delicious, easy and healthy recipes like these gluten and refined sugar free pancakes which have been in rotation in my home since the beginning of quarantine.

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The main ingredient that gives these pancakes a sweet taste is plantain, a fruit-vegetable commonly consumed in Africa, the Caribbean, Central and South America. If like me, you eat plantains on a regular basis, chances are that some will ripen too quickly, before you even have time to eat them, and end up in the trash. My zero waste tip: keep overripe plantains in the freezer for later use in various pastries (plantain bread, puff puff, pancakes, etc.).

These pancakes are also gluten-free, which means they don’t contain refined wheat flour which regular consumption can cause inflammation, increase in blood sugar and consequently increase the risk of type 2 diabetes, cardiovascular disease, obesity and hypertension.

For this recipe, I decided to use two healthy, gluten-free alternatives to refined wheat flour:

  • Gluten-free oats which give the pancakes a chewy texture and make them super nutritious due to its high content of vitamins and minerals

  • Almond flour gives them a light nutty flavor

You can choose any gluten-free flours of your choice to make this recipe or whole wheat flour (if gluten is not an issue for you). However, the result may vary in texture and taste.

For the toppings, I’ve used a homemade blueberry sauce, banana slices, strawberries, and a mix of nuts and dried fruit.

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INGREDIENTS

(Makes 12 pancakes)

  • 1 overripe plantain

  • 2 cups blended oats (or any other flour of your choice)

  • 1/2 cup almond flour

  • 1/4 tsp. salt

  • 1 tsp cinnamon

  • 1 tbsp. baking powder

  • 1 tsp. cinnamon powder

  • 1/2 tsp. baking soda

  • 1 1/3 cups oat milk (or any other vegetable milk)

  • 1 egg

  • 2 tbsp. melted coconut oil (or any other vegetable oil)

  • 1-3 tbsp. maple syrup (or honey) to taste to sweeten the pancakes

Instructions

  1. Put all the ingredients in a blender and mix until a homogeneous texture. If you don’t have a blender, mix the dry ingredients in a bowl, the liquid ingredients in another bowl, then add the liquid ingredients to the dry ingredients and mix with a spatula until the batter is homogeneous.

  2. Heat a non-stick pan over medium heat. When the pan is hot, add a little cooking oil or butter.

  3. For each pancake, pour about 75 ml (1/3 cup) of batter into the center of the pan. With the back of a spoon, spread the batter slightly. Cook for about 2 minutes on each side. When bubbles appear in the center, it means that the pancake is ready to be flipped.

  4. Once the pancakes are cooked, add the toppings of your choice: fruits, maple syrup, nuts, berry sauce etc ... Bon appetit!

Notes

  • If the dough seems too thick, you can adjust the texture by adding more milk. Keep in mind that a pancake batter will generally be heavier than crepes.  

  • Oat and almond flour can be substituted with other gluten-free flours or whole wheat flour.

  • If you are vegan, you can replace the egg with a flax seed and water substitute.

Healthy RecipesAndrea Bomogluten free pancakes, plantains pancakesComment