Banana Pancakes with Yoghurt and Berry Compote
These make really soft pancakes (espcecially if you use very ripe bananas), and the combination with creamy yoghurt and tart berries is delicious!
Ingredients
- 200 g frozen summer berries
- 270 g wholemeal flour
- 3 eggs
- 2 tbsp maple syrup/honey
- 3 medium very ripe bananas
- 75 ml milk
- 2 tbsp rapeseed oil
- 300 g yoghurt
Instructions
- Place the frozen berries in a saucepan with a lid on a medium-low heat. The longer they stew, the better they are.
- Mash the bananas with a fork in a large mixing bowl.
- Add in the eggs, flour, syrup and milk. Add the milk last and add enough to make a thick liquid that will not run everywhere when you put it in the pan!
- Heat most the oil in a large frying pan (I do two frying pans at once to cook them quicker), and add the mix in 1 large dollop at a time, to make a pancake of your desired size.
- Remember to check on the compote, checking it isn't drying out and sticking (add a couple of tbsp water if it is) and squash them with your stirrer so they become a sauce. It should be simmering gently, not boiling.
- Cook the pancakes on a medium heat, checking they don't burn, until bubbles form on top and the base is golden. Flip and cook the other side for a minute until golden.
- Set aside cooked pancakes on a plate covered in a teatowel to keep warm whilst you cook the other batches. Re oil the pan every couple of batches.
- Serve the pancakes with a tbsp of yoghurt spread and a tsp of berry compote on top.
Notes
Prep Tips:
If you want make more compote and add it to porridge or other breakfasts in the few days after. It'll keep in the fridge for at least 3 days.
Health Tips:
We're using full fat yoghurt here for the protein it offers. Choose a good one like Fage, which is just full fat yoghurt and beneficial bacteria with a high protein content (9g per 100g).
If you want to switch to make this dairy free, make sure you're using a high fat and protein alternative to lower the blood sugar spike from the wholemeal flour and ripe bananas..
Eco Tips:
Make sure the yoghurt pot is recyclable. Some now don't have the plastic cover lid to reduce packaging. A foil lid is also better than a plastic film one as the foil can be recycled.
NUTRITION: Amount and (% RDA)
Calories: 552kcal (28%)Carbohydrates: 85g (28%)Protein: 22g (44%)Fat: 17g (26%)Saturated Fat: 5g (31%)Trans Fat: 0gCholesterol: 125mg (42%)Sodium: 59mg (3%)Potassium: 682mg (19%)Fiber: 11g (46%)Sugar: 25g (28%)Vitamin A: 294IU (6%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 4mg (20%)Vitamin B5: 1mg (10%)Vitamin B6: 1mg (50%)Vitamin B12: 1µg (17%)Vitamin C: 9mg (11%)Vitamin D: 1µg (7%)Vitamin E: 2mg (13%)Vitamin K: 15µg (14%)Calcium: 82mg (8%)Copper: 1mg (50%)Folate: 67µg (17%)Iron: 3mg (17%)Manganese: 3mg (150%)Magnesium: 127mg (32%)Phosphorus: 347mg (35%)Selenium: 53µg (76%)Zinc: 2mg (13%)
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