I just whipped up these banana/oat (no dairy) pancakes (with no-sugar-added strawberry syrup). So filling and easy. Based on a waffle recipe in Rip Esselstyn’s new book, which, among other topics, discusses the health impact of dairy products.
AUSTIN, TEXAS — I’m coming off a high from going to Rip Esselstyn’s book signing at Book People last night. (Most of all, I got to gab with my great friend ‘M’ about all the wonderful recipes in his new book.)
The one that caught my eye was Zeb’s Waffles. But I don’t have a waffle maker … so could this be made into pancakes? And the walnuts it calls for, could we use almonds and only about a handful?
The picture included here is what happened this morning. (It was so delicious! And I am so full! Hubby says the first thing that came to his mind was big oatmeal cookies. He ate all three in his stack. Now, that’s a plant-strong man!)
Here’s a close-up of the pancakes this morning. There were six and I figure each one comes in at 220 calories, and tons of iron, calcium and potassium.
So, this is how I adapted Zeb’s Waffle recipe:
I had thick organic rolled oats. So I measured out 2 1/2 cups into a mixing bowl.
To that I added 1/2 teaspoon ground cinnamon.
I measured out 1/4 cup flaxseeds and ground them up in the processor for the ‘flax meal.’ I poured the meal into the dry ingredients already in the mixing bowl.
Then I took 20 almonds (yes, I counted them. I’m a little OCD that way.) … and I chopped them up nicely in the food processor. They too made it to the mixing bowl.
Now for the wet ingredients…
I put one peeled banana and 1 cup almond milk (unsweetened) into the food processor and pulsed. To this I added all the dry ingredients from the mixing bowl. I pureed for only a short while…(I didn’t want a ‘too fine’ batter.)
Then I worked on getting my non-stick skillet hot, on medium, coated with a thin light covering of organic coconut oil.
I measured out 1/2 cup of the pancake batter and laid it in the hot skillet. Using the tips of my clean fingers I pressed it a bit down to flatten it out. And as it cooked on one side I even took a spatula to the top and pressed down a bit. (I knew this recipe was designed for waffles.)
I cooked the cakes until I could see lots of browning on both sides.
Oh, and the strawberry syrup.
That’s just real apple juice and sweet, organic strawberries.
I don’t like all the sugars and stuff I see on the labels of apple juice in the store, so I took a whole organic apple and put it in the Vitamix.
I pulsed it a bit until I got a lot of tiny chunks. Then I took a cheesecloth and put it over a tiny bowl. I got the Vitamix pitcher and actually scooped out the apple mix with my hands and put it in the cheesecloth. I wrapped the cheescloth tightly around the mix, making a complete ball so none of the mix would seep out and all the juice would be captured in the bowl below. So I literally juiced the hell out of that apple.
I then poured the juice over the strawberries I had in a stovetop sauce pan. It just needed heating for about five minutes (on medium in my stove). The strawberries eventually release their juices and voila! You have an amazingly wonderful, natural sugary syrup, without the nasty artificial chemicals.
And the nutrition data on this is off the hook …
According to nutritiondata.com, you are getting a nice kick of iron from the oats. And calcium to boot.
The flax seeds are nutrient dense like you have never seen with a nice profile of iron and calcium, fiber and a little Vitamin C.
I can’t say enough for the banana, with the potassium and manganese — click here for data on banana’s vitamins and nutrients.
So, thank you Rip and your sister Jane for leading the charge on compiling the recipe section of your new book. So inspired! So yummy! So easy!
(If you want more yummy plant-strong breakfast recipes head over to the Engine 2 site.)