I’ve been experimenting with gluten-free pancakes for a pretty long time. I’ve used various gluten-free flour over the years, but I never managed to create pancakes I was happy with. The gluten-free flour you get at supermarkets nowadays is quite processed and low in fibre. Buckwheat flour pancakes/crepes come out fine, but they are very “buckwheat-y” in flavour, so they are not my favourites. I’ve even tried various other gluten-free flours such as chestnut flour, tiger nut flour, cassava flour and green banana flour. What I’ve discovered is that cassava flour is good for making crepes, but green banana flour is just perfect for making pancakes!
So here’s my favourite recipe.
1 cup green banana flour
2 tsp. gluten-free baking powder
1 cup coconut milk, tiger nut milk, nut milk or water – you may need a bit more or less depending on the batter consistency
1 tsp. cinnamon (optional)
1 tbsp. vanilla extract or vanilla powder (optional)
1 tbsp. honey (optional)
Coconut oil for frying
Combine all the ingredients using a hand mixer and let the mixture sit for a few minutes. It’ll be runny at the beginning but will thicken up.
You might need to add a little more milk (or water) to make it pancake batter consistency.
Heat some coconut oil in a frying pan and ladle in enough batter to form pancakes.
Then, flip them over once you notice little bubbles forming on the top of the pancakes.
Now serve with your choice of toppings. I tend to use coconut butter, yogurt (dairy or plant-based) with berries, or stewed applesauce. I've also found fresh figs (pictured below) or any fruit to be a good option.
NOTE: Raw green banana flour is a good source of resistant starch. We can’t digest this type of starch, which means we can’t extract calories from it, making it less caloric than other starches. Resistant starch is also food for our gut bacteria. Both good and bad bacteria can feed on it, which means if you have an imbalance of bacteria in the gut (aka gut dysbiosis) you may end up with symptoms of increased bloating, gas or cramping. To prevent this from happening, start with only a small quantity to see how your gut reacts to resistant starch.
I get the green banana flour from Grape Tree.
This recipe was inspired by: https://www.paleo-britain.co.uk/recipe/banana-flour-pancakes/