Banana-Macadamia Nut Pancakes with Coconut Syrup {gluten-free}

Banana-Macadamia Nut Pancakes with Coconut Syrup {gluten-free} might be a good recipe to expand your morn meal repertoire. For $4.9 per serving, this recipe covers 41% of your daily requirements of vitamins and minerals. This recipe serves 2. One portion of this dish contains roughly 34g of protein, 63g of fat, and a total of 1334 calories. This recipe from Boulder Locavore has 1175 fans. Head to the store and pick up oat flour, eggs, bananas, and a few other things to make it today. It is a good option if you're following a gluten free and lacto ovo vegetarian diet. From preparation to the plate, this recipe takes roughly 40 minutes. Overall, this recipe earns a super spoonacular score of 94%. Users who liked this recipe also liked Chocolate, Coconut, Macadamia Nut Tart (Gluten-Free, Paleo, Vegan), Gluten Free White Chocolate Cranberry Coconut Macadamia Nut Cookies, and Dark Chocolate, Coconut & Macadamia Nut Tart (Gluten Free, Paleo + Vegan).

Servings: 2

Preparation duration: 10 minutes

Cooking duration: 30 minutes

 

Ingredients:

1 tablespoon Baking Powder

½ teaspoon Baking Soda

2 medium-large ripe Bananas

1/3 cup Brown Rice Syrup (agave nectar may be substituted to make sweeter syrup)

½ cup Coconut Flour

1 tablespoon Corn Starch

3 Eggs

1 ½ tablespoon granulated Sugar

¼ teaspoon Kosher Salt

1 14-ounce can Lite Coconut Milk (preferably organic)

½ cup chopped Macadamia Nuts (preferably roasted and salted)

2 cups Milk (I used unsweetened soy milk)

1 cup Oat Flour

1 teaspoon Vanilla Extract

Equipment:

sauce pan

mixing bowl

sifter

blender

frying pan

griddle

Cooking instruction summary:

Pour coconut milk into a medium saucepan, reserving ¼ cup. Combine the ¼ cup coconut milk and the cornstarch, stirring to allow the cornstarch to fully dissolve. Add mixture to the saucepan. Also add the brown rice syrup.Bring mixture to a low boil over medium heat stirring often. Lower heat to low and continue to stir as the mixture simmers for 10 minutes. Remove from heat and allow to cool to room temperature (note: it will thicken as it cools). Store, sealed, in the refrigerator for use.In a large mixing bowl sift together the flours, baking powder, salt, and baking soda. Discard any hard bits of coconut flour that may be left in the sifter.Place the wet ingredients in a blender (eggs, milk, bananas and vanilla extract). Process on the lowest speed just until the mixture is fully combines and no large banana chunks are present.Add the wet ingredients to the flour mixture and stir by hand to full combine. Stir in Macadamia nuts.On a hot griddle* or large frying pan, drop batter in ¼ cup amounts to form pancakes. NOTE: if the batter sits for awhile it will thicken, and if this occurs spread the batter evenly after placing it on the cooking surface. Watch for bubbles in the pancakes as well as checking underneath for a dark golden color to signal time to turn the pancakes (due to the general thickness of the batter the pancakes will be ready to be flipped before many bubble appear). Cook until done and golden brown on each side.

 

Step by step:


1. Pour coconut milk into a medium saucepan, reserving ¼ cup.

2. Combine the ¼ cup coconut milk and the cornstarch, stirring to allow the cornstarch to fully dissolve.

3. Add mixture to the saucepan. Also add the brown rice syrup.Bring mixture to a low boil over medium heat stirring often. Lower heat to low and continue to stir as the mixture simmers for 10 minutes.

4. Remove from heat and allow to cool to room temperature (note: it will thicken as it cools). Store, sealed, in the refrigerator for use.In a large mixing bowl sift together the flours, baking powder, salt, and baking soda. Discard any hard bits of coconut flour that may be left in the sifter.

5. Place the wet ingredients in a blender (eggs, milk, bananas and vanilla extract). Process on the lowest speed just until the mixture is fully combines and no large banana chunks are present.

6. Add the wet ingredients to the flour mixture and stir by hand to full combine. Stir in Macadamia nuts.On a hot griddle* or large frying pan, drop batter in ¼ cup amounts to form pancakes. NOTE: if the batter sits for awhile it will thicken, and if this occurs spread the batter evenly after placing it on the cooking surface. Watch for bubbles in the pancakes as well as checking underneath for a dark golden color to signal time to turn the pancakes (due to the general thickness of the batter the pancakes will be ready to be flipped before many bubble appear). Cook until done and golden brown on each side.


Nutrition Information:

Quickview
1333k Calories
34g Protein
62g Total Fat
164g Carbs
28% Health Score
Limit These
Calories
1333k
67%

Fat
62g
97%

  Saturated Fat
29g
183%

Carbohydrates
164g
55%

  Sugar
74g
82%

Cholesterol
269mg
90%

Sodium
1052mg
46%

Alcohol
0.69g
4%

Get Enough Of These
Protein
34g
69%

Manganese
4mg
209%

Phosphorus
1108mg
111%

Fiber
20g
82%

Selenium
52µg
75%

Calcium
678mg
68%

Vitamin B1
0.99mg
66%

Vitamin B2
0.93mg
55%

Potassium
1790mg
51%

Magnesium
196mg
49%

Vitamin B6
0.8mg
40%

Copper
0.72mg
36%

Iron
6mg
36%

Vitamin D
4µg
30%

Zinc
4mg
29%

Vitamin B12
1µg
28%

Vitamin B5
2mg
27%

Folate
89µg
22%

Vitamin A
827IU
17%

Vitamin B3
2mg
14%

Vitamin C
10mg
13%

Vitamin E
1mg
11%

Vitamin K
3µg
3%

covered percent of daily need
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