Gut-friendly Banana Pancakes
Ingredients:
The Pancakes
One mashed banana
One egg
1/2 tsp bicarb of soda
Pinch of salt
1/2 cup of flour (I use ground oats or spelt)
1/2 cup milk (your choice, I use Minor Figures oat)
The Stewed Fruit
Fruit of your choice (seasonal is best and sometimes free depending on the time of year you might find - blackberries, apples, plums or bilberries growing in your local hedgerows*
Butter for frying
Optional* Maple syrup or sugar to sweeten
How to make:
The Stewed Fruit
Melt a tsp of butter in a pan at a medium temperature
Add a cup of fruit (I keep some frozen to make life easier!) and reduce the heat
Add 1/2 cup water
Add some maple syrup or honey to sweeten
The Pancakes
Mash the banana in a bowl then add the egg and mix
Add a pinch of salt and bicarb
Stir in your flour gently
Add your milk and stir until combined
Melt some butter in a frying pan and keep on a medium heat so you don’t burn the butter (remove the pan from the heat if it starts getting too hot)
Add one ladle of batter per pancake
Fry for appx 2 mins before flipping them over and doing the same on the other side (*bubbles should start to appear when they’re ready to flip and you want the bottom to be a golden brown)
Optional extras:
Toasted seeds & nuts (just heat them on a pan over a medium heat until they start to brown and/ or make popping sounds!). I particularly love flaked almonds with stewed cherries
A big dollop of organic live-cultured yoghurt!
BOn APplE TeEt =)
Gut Health Benefits
Organic Oats (which is what I normally use!)
Oats are a prebiotic and also contain beta-glucan fibre. Prebiotics feed healthy bacteria in the gut whilst the fibre keeps you fuller for longer and supports regular and healthy bowel movements.
Cherry
Cherries are also high in fibre which fuels gut bacteria, they also contain polyphenols which increase the amount of healthy gut bacteria.
Live Cultured Yoghurt
Not only is this high in protein which supports the production of stomach acid (to aid digestion), it is also a probiotic which again increases the quantity and diversity of healthy gut bacteria!
