Recipe Post 1: Bobby D's Primal Pancakes
When I first started living a Paleo/Primal lifestyle, as many have, missed the foods that flour helped produce. Pizza, pasta, bread and bagels, cakes and muffins, and pancakes were some of the things I missed dearly. To forge ahead in this lifestyle, I waved goodbye to that carb lifestyle and haven't looked back (2 years later). I had to find substitutes to these foods that I came to love so much. I didn't crave all those foods as I once had, but sometimes these foods seem appropriate.
One of these appropriate times I yearned for pancakes. It didn't take much internet searching before I came across Mark Scisson's Paleo Pancake recipe (http://www.marksdailyapple.com/almond-banana-pancakes/#axzz2fGELK7tR). I was so psyched to be able to make pancakes once again. I quickly whipped up a batch for me and my family. The overall consensus was that it was good but heavy. You couldn't eat too many. I looked at that as a win. Why gorge on pancakes? All you need is 2 or 3 silver dollar size pancakes and you are done.
Over the past 2 years, I needed more. The recipe was lacking structurally (the pancakes would easily fall apart and would be left with a fried banana mess in the pan) and I began to veer away from using almond products (at least to this extent). I felt that almond butter and almond flour, while a safe and paleo/primal friendly food contains too many Omega-6 fats or PUFA's. I believe that eating too much of these products has added to bloating and spikes in unhealthy LDL cholesterol. Once again, I digress...Just know that if you are using almond flour and almond butter, to use it sparingly and space it out. Gorging on anything is always a bad thing.
So I searched out other recipes (too many to even begin listing here) to perfect Mark's recipe.
Finally, two months ago, I decided to use my amateur culinary expertise and experimented with some "flours". I've come up with, what I believe to be the perfect primal banana pancake recipe. Below is the recipe and a picture of the final product (should appear above or below this post, hopefully).
Bobby D's Primal Pancakes
3 - Ripened Banana's (the more ripened the better)
2 or 3 Tbsp of Honey - depends on how sweet you prefer your pancakes *
2 Tbsp - Coconut Flour (I use Bob's Red Mill) **
3 Tbsp - Tapioca Starch (Flour) (Again, Bob's Red Mill)**
1 tsp - Vanilla Extract
Cinnamon to taste
1/8 tsp - baking soda
* I've made it sans honey to fine results - the more ripe the banana's the sweeter it already is. If using not very ripe banana's, honey will be a necessity.
** At times I've used an additional 1/2 Tbsp on Coconut Flour AFTER all ingredients were added, IF the batter is too runny. Same goes for the Tapioca Starch. Coconut flour is highly absorbent, so you want to only add a little. If you add the extra Coconut Flour, make sure you counter with the extra Tapioca Flour. You should always have more of the Tapioca than the Coconut.
Using a potato masher, mash down the banana's to a very smooth consistency. You don't want to have any lumps.
Add in the honey, coconut flour, tapioca starch (flour), vanilla extract, cinnamon and baking soda. Mix well and be sure to flatten out any lumps from the flours as this will occur.
Add in your eggs and mix well.
The batter should should be between runny and firm. If the batter is too runny, add in the extra flours as outlined above. You don't want the batter runny at all. You want some firmness.
Heat up a pan or skillet. I like to add a little bit of ghee, butter or coconut oil. Just enough to coat the pan. When the pan is hot begin pouring the batter. I like to use a 1/4 cup measuring tool and fill it 3/4 the way to get a little larger than a silver dollar size pancake.
Cook on each side about 3 to 4 minutes.
Serve with fruit, Grade B syrup (I get mine from Trader Joes) or eat as is...they are sweet enough.
As side note to this recipe: I've added blueberries and chocolate chips to the batter before cooking. My kids really enjoy the little extras in the pancakes...why lie, I've enjoyed having the extra's in there as well.
Hope you enjoy. Let me know if anyone makes this and what they think.