Hot off the Griddle ~ High Protein Strawberry Banana Pancakes ~ No Added Fat!

 

Tasty, healthful, antioxidant rich and vegan… These Strawberry Banana Pancakes are a great way to start the day!

Pancakes have been with us for a very long time.  There is evidence of pancake cookery from the Stone Age.  Analysis of grinding tools from about 30,000 years ago suggests that pancakes were among the first foods that humans learned to cook.

The ancient Greeks and Romans ate pancakes that were sweetened with honey and in the Elizabethan era, pancakes were a popular breakfast food flavored with spices, rosewater, sherry and apples.

With origins in the Middle Ages, Shrove Tuesday or Pancake Day falls on the first Tuesday before Ash Wednesday, a day of feasting before the beginning of Lent. Traditionally lots of pancakes were eaten as a way to use up eggs, milk and sugar before the 40 days of fasting during Lent.

Eating pancakes always feels like a special treat and this recipe packs a strong nutritional punch!   Each Strawberry Banana Pancake contains five grams of protein, three grams of fiber and just one gram of fat.

Antioxidants are essential to optimal health, fighting free radicals, the unstable molecules that can damage DNA and cellular structures and contribute to aging and diseases like cancer.[1]

Strawberries are among the most highly rated of antioxidant fruits. The antioxidants found in strawberries have been shown to fight carcinogens and LDL, the bad cholesterol implicated in coronary heart disease (CHD).

Bananas are among the most popular fruits in the world and are considered a good source of several antioxidants.[2] Highly nutritious, this tropical fruit grows in bunches on trees, in its own convenient packaging! One medium banana contains just 105 calories and provides 9 percent of the recommended daily intake (RDI) for potassium, 33 percent of the RDI for Vitamin B6, 11 percent of the RDI for Vitamin C and 8 percent of the RDI for magnesium.

I always have homemade soymilk on hand, made with non-GMO Laura Soybeans, the absolute best soybeans for making rich tasting, silky and non-beany soymilk.  It doesn’t get any frsher and it takes just 20 minutes in my SoyaJoy G4

These dairy-free pancakes are made with whole grain pastry flour, fortified with soy flour and contain no added fat… no butter or oil, no eggs or cow milk! The batter will stay for three days covered in the refrigerator, not that this delicious batter will be around for very long.

High Protein Strawberry Banana Pancakes
Mix and pour batter onto hot, lightly oil-sprayed griddle.
20 pancakes

1 1/2 cups Whole Wheat Flour
1/2 cup soy flour
2 1/2 tablespoons non-aluminum baking powder
4 Tablespoons Wholesome! Organic Sugar
2 tablespoons flax meal
1/2 teaspoon sea salt
1 3/4 cups soymilk
1 medium banana, diced
1/2 cup diced fresh strawberries

Serve with Wholesome! Organic Pancake Syrup

Nutrition Analysis: per pancake
Calories 96, Protein 5g, Carbohydrate 17g, Fiber 3g, Fat 1g, Sat Fat 0g Cholesterol 0mg, Calcium 162mg, Sodium 268mg.

Marie Oser is a best-selling author, writer/producer and host of VegTV. Her latest book is The Skinny on Soy.  Follow Marie on Facebook and Twitter


[1] De Bont R, van Larebeke N. Endogenous DNA damage in humans: a review of quantitative data. Mutagenesis. 2004 May;19(3):169-85.

[2] Shinichi Someyaa, Yumiko Yoshikib, Kazuyoshi Okubob. Antioxidant compounds from bananas (Musa Cavendish) Food Chemistry 79(3):351-354 · November 2002