Vegan Oatmeal Pancakes with Caramelised Banana

HAVE YOU EVER MADE PANCAKES WITHOUT FLOUR OR SUGAR?

OATMEAL PANCAKE INGREDIENTS

• Oats: These are great for using as flour, super healthy, high in fibre, slow-burning carbohydrate, just what you need to keep you energised for longer!
• Milled Flax: Great to add for that pancake texture to your batter, also provides a decent source of omega-3's. Also unsaturated plant fats help balance blood sugar, keeping you full in-between meals.
• Maple Syrup: No sugar is added, so to make your pancakes have a subtle sweetness, I added just 1 tbsp.
• Baking Powder: These help fluff up your pancakes and give them a nice texture.
• Vanilla: I used a good quality vanilla extract to add a wonderful flavour. You can also use cinnamon if you prefer!
• Cooking Spray: To fry the pancakes, using non-stick will help keep the oil to a minimum.
• Banana: To caramelize for topping, you can swap for other toppings if you like, such as chia jam, chocolate chips, almond or peanut butter, yogurt, also fresh fruit, or berries. 
• Cinnamon: Incredibly high in antioxidants, provides natural sweetness and a lovely flavour.

OATMEAL PANCAKES NUTRITION

So here you are wondering if having vegan pancakes is going to keep you trim, fill you up, and as they are so tasty whether they are healthy to eat often...? The answer is...Yes!

As these vegan pancakes are made with oats which are one of the healthiest foods you can eat, no wheat flour is used which although is not unhealthy, the wheat or gluten aspect can cause issues with some people that have an allergy for example.

Oats are naturally gluten-free. However, there are risks of contamination with regular oats, so gluten-free oats may be required if you are celiac, as gluten-free oats are grown and processed where other gluten-containing plants are not.

Although this recipe is not low calorie compared to, say, having a smoothie or fruit and yogurt for breakfast, it's still healthy and a great addition to your regular breakfast options list. Oats are considered an excellent food to consume to help you lose weight and stay trim. They add a lot of nutrition, with very little fat. 

Also, some people may find getting enough calories on a plant-based diet challenging, so including oats in your breakfast is a great way to provide valuable nutrition and enough calories.

Oats are a great source of fibre, protein, B-vitamins, Iron, Zinc, and Magnesium. Also, what is interesting about oats is that they contain a particular type of fibre called beta-glucans, which acts as a prebiotic and lowers cholesterol, and improves your good gut flora. The effects of beta-glucans reduce blood glucose concentrations which is excellent for those looking to manage their blood sugar better.

Bananas are also a great topping, as they are naturally sweet, taste incredible cooked, are easy to prepare, affordable, and will add extra nutrition to your pancakes.

VEGAN OATMEAL PANCAKES WITH CARAMELISED BANANAS RECIPE

This vegan oatmeal pancake recipe is made with simple ingredients to create deliciously fluffy melt-in-your-mouth pancakes! We use oats for our flour, flaxseed instead of eggs, and plant-based milk instead of dairy, making this recipe gluten-free, dairy-free, and vegan! 

If making enough pancakes for one person, you can either cook them up to reheat later or save half the batter to cook up fresh pancakes the next day. 

Serves 2, makes 8-10 small pancakes.

INGREDIENTS

For the pancakes

• 1 3/4 cup of oats, either rolled oats, quick-cook oats, or gluten-free oats if needed
• 1 1/2 cups plant-based milk of choice; I used unsweetened soy milk
• 1 tbsp ground flaxseed or ground chia seed
• 1 tbsp maple syrup
• 1/4 tsp vanilla essence
• 1 tsp baking powder
• 1/2 tsp cinnamon
• pinch of salt
• cooking spray oil, I used avocado

For the caramelised banana

• 1 medium banana, about 1/2 per serving
• 1 tbsp maple syrup
• cooking spray oil

METHOD

1. In a blender, blend your oats to make oat flour, add the rest of the ingredients and blend until smooth.
2. Heat a skillet or non-stick frying pan, spray with oil. Once hot, you are ready to start cooking your pancakes.
3. Using medium ladle or 1/4 cup measurements, scoop the batter onto the hot surface of your pan, leaving room for them to expand before adding the next one alongside.
4. Cook until tiny bubbles can be seen forming on the surface, about 1 minute, now you know it's ready to flip.
5. Flip your pancakes, cooking until golden on each side, usually another minute more.
6. Repeat the process until all your pancakes have been cooked, covered, and set aside.
7. To make the caramelised banana, spray the pancake pan you were using while it's still hot, add sliced bananas and cook them for about a minute on each side, flipping halfway to see them turn a lovely golden colour. Drizzle in maple syrup and cook a further minute. 

Top your pancakes with caramelised banana and more maple syrup if you desire.

Enjoy!

Recipe by Rose Wyles - The Vegan Nutritionist

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