Baked Banana-Flax Pancake
This energy-dense pancake breakfast is not for the calorie-conscious, but it is rich in protein and fiber … fitting a more “Paleo” dietary pattern. Each half pancake provides more than twice the dietary fiber in a slice of whole-grain bread. While there is no added sugar, this pancake does not actually fit into the “low-carb” category, because of the natural sugar from the fruits. And compared to more traditional recipes made with refined wheat flour, this pancake contains more protein, fat, and fiber to help prevent a rapid rise in blood sugar after this meal that could affect blood sugar control.
- 1 tbsp butter or coconut oil (preferably organic)
- 1 cup frozen wild blueberries (or mango chunks)
- 1 tsp cornstarch or arrowroot
- 2 tbsp flaxseeds, ground (about 3 tbsp ground)
- 1 ripe banana
- 3 large eggs
- ½ tsp baking powder (preferably aluminum-free)
- 1/8 tsp salt (optional)
Heat oven to 400-degrees F. Place butter or oil in oven proof 9-in pie plate & put in oven to melt.
Mix together the frozen fruit with the cornstarch or arrowroot. Place the frozen fruit in a small oven-proof bowl and put this into the oven to thaw. The cornstarch (or arrowroot) will help to thicken the juice as it escapes the thawing fruit.
Grind the flaxseeds to powder consistency in a blender (or VitaMix). Add the banana, eggs, baking powder, and salt. Blend to fluffy consistency.
Pour banana batter into greased pie plate and return to oven to bake for 10-12 minutes, until knife inserted into center comes out clean.
Place the baked pancake on a serving plate and pour the fruit on top.
Makes 1 large pancake or 2 servings. Each half-pancake (including blueberries) provides about 325 calories, 12g protein, 19g fat (9g sat), 317 mg cholesterol, 29g carbohydrate (15g sugar, 7g fiber), 75 mg calcium, 70 mg magnesium, 415 mg sodium, and 440 mg potassium.
Note: You can also use this batter to cook smaller pancakes on a griddle. Use coconut oil instead of butter on the griddle to avoid burning.