Let Them Eat Pancakes!
“Pancake Day” sounds more like a new children’s book title than an actual day set aside to eat pancakes, but today really is National Pancake Day!
Fortunately, pancakes are one of the easiest foods to veganize and one of my favorite ways to make them is to use ripe bananas as an egg replacer, as it makes them reminiscent of freshly baked banana bread.
In honor of National Pancake Day, use the healthful recipe below from the Physicians Committee for Responsible Medicine, and make a stack of whole-grain flapjacks for dinner tonight!
Whole-Wheat Pancakes
- 1 banana
- 1¼ cups fortified soy milk or rice milk
- 1 Tbsp. maple syrup
- 1 cup whole-wheat pastry flour or whole-wheat flour
- 2 tsp. sodium-free baking powder
- ¼ tsp. salt
- Fresh fruit, spreadable fruit, or maple syrup for topping
In a large bowl, mash the banana, then stir in the milk and maple syrup.
In a separate bowl, mix the flour, baking powder, and salt. Add to the banana mixture and stir until smooth.
Pour small amounts of batter onto a preheated nonstick, griddle or skillet that has been lightly sprayed with oil and cook until bubbles form at the edges. Flip with a spatula and cook the second side until golden brown, about 1 minute. Serve immediately with fresh or spreadable fruit or maple syrup.
Makes 24 2-inch pancakes
Per pancake: 42 calories; 2 g protein; 9 g carbohydrate; 0.5 g fat; 1 g fiber; 37 mg sodium; calories from protein, 14%; calories from carbohydrates, 75%; calories from fats, 11%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
P.S. While you’re thinking about pancakes, find out how you can help to end Canada’s slaughter of baby seals by boycotting Canadian maple syrup and only using maple syrup from the U.S. Learn more and help seals.
