• Italo Calandra

Fluffy banana pancakes - V - GF - RSF - No oil

Healthy vegan pancakes, easy to make, delicious, gluten free and with only natural sugars from whole foods.



I love pancakes. I mean who doesn't, there is even songs about it. The original recipe that we all know is full of sugars, are made with white bleached flour and usually has eggs and butter, definitely something that we want to avoid when following a healthy plant based lifestyle.


For this recipe I used only 6 ingredients that combine just perfectly together. Buckwheat flour, brown rice flour, soy milk, banana, flaxseed meal and cinnamon that's all you need for the perfect gluten free, vegan pancakes.



I usually stay away from gluten free flours mix, because are heavily refined and many times contains thickeners harmful to human health. On the other hand when you make your own mix you can choose whole grain flours, a much healthier option that taste better and different ones can create the texture that you prefer. In my opinion buckwheat and brown rice flour are the best gluten free option for pancakes and also the cheapest.


Buckwheat is a really versatile pseudo-grain. In the name has the world "wheat" and considered a whole grain but in reality is a seed naturally gluten free that provides highly digestible proteins, is rich in fiber and has been shown that helps prevent diabetes and lower cholesterol levels.




These pancakes are fluffy on the inside, a bit crunchy on the outside, great to eat it plain or with your favourite topping ( healthy pancakes, healthy toppings hehe ).






I made my ones this time with peanut butter, a berry and pear compote and banana/PB ice cream.






Ingredients:

For about 12-13 pancakes


  • 1 cup or 110 gr of Buckwheat flour.

  • 1 cup or 110 gr of Brown rice flour.

  • 2 tbs of flaxseeds meal.

  • 2 tsp of cinnamon.

  • 2 really ripe bananas, mashed.

  • 2 cups of soy milk (any other plant based milk is fine or even water)


Ingredients for the blueberry and pear sauce:


  • 1 ripe pear.

  • 1 cup of frozen blueberry.

  • The juice of one lemon.

  • 2 tsp of coconut sugar.

  • 1/2 cup of water.


Ingredients for the banana and peanut butter ice cream:


  • 2 frozen bananas.

  • 1 heaped spoon of peanut butter.


Let's get started!!!



  1. In a bowl mash the bananas with a fork and set aside.

  2. Mix all dry ingredients in a different bowl. Add one ingredient a time sifting each one. With a spoon create a hole right in the middle.

  3. Add the mashed banana first and with a electric mixer combine it with the flour.

  4. Slowly add the milk and keep mixing well until you get a creamy batter not to liquid and not to thick ( watch the video down below to see what i mean ).

  5. Heat a non stick pan and when is nice and hot bring the flame to the minimum.

  6. Scoop the batter in the pan and cover with a lid. Cook for about 2 minutes then with a spatula flip it and cook on the other side.



Is time to flip the pancake

For make the blueberry and pear compote is really easy as well.

In one pot add all the ingredients and cook on medium heat stirring every now and then.

The banana and peanut butter ice cream is the easiest thing, just blend the 2 ingredients and you will get a nice, creamy, healthy, delicious, sugar and dairy free ice cream.

To finish you can sprinkle on the top of the pancakes some coconut flakes, chopped almonds, mint, shaved chocolate and maple syrup.



As you can see this recipe is really easy, it doesn't require a lot of equipment to make it, taste delicious, is healthy, gluten free and will not make you miss the "original" pancakes, I actually prefer these ones.


This is a great Sunday breakfast and if you have some leftover you can keep it in the fridge in air-tight container for about 3 days and warm them in the oven when you want, but this pancakes are best eaten freshly made when still hot straight out the pan. If you have any kids, make it for them, I am sure they gonna love it and is definitely a healthier option and a way to make your kids eat more natural foods instead of processed ones.


Check the full recipe video down below!!!




* Tips


- If you do not find buckwheat flour and brown rice flour you can easily make your own blending or grinding the whole grain in a food processor, grinder or blender.

- Use plant based milks that doesn't contains sugars, additives, gums and/or oils, the most natural ones are the best option. If you can't find a healthy and natural option just use water instead.

- Make sure to choose a soy milk that is organic and goo free.




Please if you liked the recipe or have any question just comment down below and if you try it and take some nice picture to post on your social media pages I'll be really curious to see it so tag me as @happyfunkyvegan on Instagram.


Are you interested in changing your diet and lifestyle but you don't know where to start?


Book today a FREE HEALTH COACHING CONSULTATION with me to see If I can help you reaching your health and lifestyle goals.



Thank you so much!!


Italo Calandra

Integrative Nutrition Health Coach

MIND YOUR HEALTH

Happy Funky Vegan


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Disclaimer: Please kindly keep in mind that Italo Calandra does not hold any kind of responsibility for any physical, mental or emotional consequences that could occur from using the information of this website. The sole purpose of the content of this website is for potential holistic health therapy clients and/or readers interested in the matters mentioned. Please pay extra attention to the information you read and interpret from the site. This site has been prepared with care based on the knowledge, opinions and experiences of the author, Italo Calandra. 

© 2018 by Mind Your Health with Italo Calandra. All rights reserved.