Superfood Cassava Baked Pancakes (Gluten Free, Vegan)
When you hear someone talking about pancakes, "healthy" probably isn't the first word that comes to mind. Especially when terms like "fluffy," "scrumptious" and "maple syrup" are in the running. Like with my previous batch of mini baked pancakes, though, these offer the best of both (healthy and fluffy) worlds.
Why? You have Cassava flour - along with turmeric, banana, cinnamon and millet - to thank! If you haven't had of Cassava flour, you probably haven't been following the paleo or grain free trend in the last few years. Besides being a rich source of carbohydrates and fiber, it boasts high levels of calcium, phosphorous, manganese, iron and potassium. Cassava is also high in saponins, a phytochemical that can help lower unhealthy cholesterol levels. According to Otto's Naturals - which, full disclosure, gave me a free sample of their Cassava flour in return for a review - cassava flour is also a secret weapon for gluten free bakers because it can replace wheat 1:1 in many recipes.
Besides being free of most allergens and offering an entirely grain free option, these pancakes also offer nutritional benefits from the other ingredients. For instance, bananas provide vitamin B6, C and potassium; millet packs a punch of thiamine, niacin, folate and copper; and turmeric proves its superfood status by improving digestion, inflammation, heart health and a variety of other issues. All in one hearty (picture pun intended), fluffy, and easy-to-make mini pancake. Sunday brunch won't be the same with these babies on the table!
If you're ready to join the pancake party, simply gather the ingredients listed below to make roughly 12-15 mini pancakes:
half of cup cassava flour
half of cup millet flour (may want to sub with buckwheat or another half cup of cassava flour)
2 tsp baking powder
1 tsp cinnamon
1 tsp turmeric
1 mashed ripe banana
1 cup water plus 2 TBSP of water
Optional: add pumpkin pie spice or nutmeg for a seasonal twist!
Thanks to the baking method of cooking, these pancakes are relatively foolproof to make. First, preheat the oven to 400 degrees Fahrenheit. Then, simply combine all of the ingredients in a mixing bowl, adding the mashed banana and water last. You want the texture to be thick, yet pourable. Now the fun part: transferring your batter onto a parchment-lined baking sheet. I like to use a TBSP to keep my pancakes roughly similar in size, but feel free to experiment with size and shape. (You can even make heart-shaped pancakes!)
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| If you're smoothies do not healthy your sneakers, you are doing it wrong! |
After letting your inner artist go wild, put your trays into the oven for roughly 15-20 minutes. You want the edges to be slightly browned and the pancake to be hardy enough to not fall apart when picked up; however, watch your cakes carefully. They can go from browned to burnt very quickly! They will also harden further as they cool.
Now, don't assume that these pancakes will be the light, airy treats you enjoyed as a child. Thanks to the Cassava and millet flour, these pancakes turn out sturdier with a more "whole grain" type of taste. But that doesn't make them any less delicious or versatile!
For a pre or post workout snack, top them with nut butter and sliced banana or berries. You can also enjoy them on a top of aparfait or, my personal favorite, with your smoothie bowl or banana ice cream. You could even transform them into "dessert pizzas" with toppings like yogurt, nut butter, fruit, chocolate and trail mix! Your imagination truly is the limit.
Because, just as these pancakes might not fit the mold of a calorie-laden, breakfast splurge, your version of this recipe doesn't have to follow mine exactly! In my mind, food is meant to be fun and individualized...and, when it comes to these mini baked pancakes, their nutritional benefits are just a (tasty) bonus!
*I acquired a sample of Otto's Naturals Cassava flour for free in change for a evaluate; but, all reviews said here are my very own.*
*Also found at What's Cookin' Wednesday, RunningwithSpoons,Allergy Free Thursdays, Let's Get Real, SaucySaturdays, Snickerdoodle Sunday and VegetarianMama!*
What's your favored use for Cassava flour? How would you devour this superfood Cassava baked pancakes? Tell me what you watched through commenting under!
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