Gen-UCAN Banana Pancakes
Lately when I am feeling lazy or I get too busy I have been defaulting to breakfast for dinner. With the chickens in my backyard I always have eggs on hand as my protein source and avocado toast is an easy side option for carbs and healthy fats. But last week I had a craving for pancakes. That was when I found this easy, healthy, delicious, gluten-free banana pancake recipe by Cookie & Kate. I modified the recipe using a 1/2 cup millet flour & 1/2 cup sorghum flour in place of the oat flour and added a 1/2 cup unsweetened cashew milk. I ended up making this recipe again to eat pre-run throughout the week! SO good!
So when I ate my last pancake in the middle of last week I got to thinking. Would there be a way to make this recipe using UCAN? I have lately been on a mission to make UCAN not only a drinkable snack or pre-workout shake but an edible grab and go item. I prefer to eat my food than drink it.
If you follow my instagram I recently posted my UCAN peanut butter balls I have been using pre-workout. I made these to eat before an 18 miler in the mountains of Asheville, NC and even made a second batch to try on the run. I hadn't yet brought them on the run but wanted to test how I would feel with them. I was doing a 9 mile out and back so when I got to my turn around point I popped a half serving of them (I made 6 little balls from 1 packet of cocoa delite UCAN mixed with 1 tbsp earth balance coconut peanut butter + just under 2 tbsp of water and I ate 3 of these). My run went great and I felt awesome the entire time! I had to close my last 3 miles fast and I had no problem, finishing the entire run in just about 2 hours.
So now back to the pancakes! I took the Cookie and Kate recipe and modified it with UCAN. I left out the tsp of honey did about 2/3 of a cup of cashew milk. I did 3 scoops of the cinnamon UCAN and 3 scoops of the plain. In order to keep the size uniform, which is important if I plan to use these as fuel, I used an ice cream scoop, scooping slightly less than a full scoop. I ended up making 15 fairly evenly sized pancakes. This means that each pancake has about 0.4 of a scoop of superstarch, so 3 would give me about 1.2 scoops, perfect for pre-run. These pancakes used coconut oil as the added fat. Having a fat in combination with UCAN is good because UCAN taps into stored fat to use for energy. No added sweeteners besides the natural low glycemic fruit sugars found in bananas which also lend a little extra potassium. UCAN already has added electrolytes so this is just a secondary boost of potassium.
I have used these pre-run and as a post run snack paired with a bottle of BiPro protein water. Pre-regular easy run I just ate 2 and post run with the bottle of BiPro I also just had 2. But these don't have to solely surround training. It is important to know that the superstarch found in UCAN products can be useful in maintaining a healthy weight. The superstarch is beneficial in maintaining steady blood sugar which can be the culprit behind many food binges. I typically keep a UCAN snack bar on hand for afternoon snacks on the go.
I don't eat pancakes often as prior to finding this Cookie and Kate recipe and prior to these UCAN pancakes they just weren't a substantial meal option. These pancakes have become a new healthy alternative to traditional pancakes and open up my breakfast/snack options. Keeping the options open is also good to keeping your diet on track.
A note on these pancakes: the texture on the inside of the pancake coming off the pan is somewhat gummy and soft. When on the pan they rise and look super fluffy. When you remove them, they deflate a little. I actually preferred them when they had cooled or when I ate them cold out of the fridge. Either way though, they are delicious so I definitely recommend trying them! Enjoy!
UCAN Banana Pancakes
Yield: 15 pancakes
- 3 medium bananas - mashed
- 2 eggs (room temperature)
- 2 tbsp coconut oil (melted)
- 2/3 cup unsweetened cashew milk (room temp)
- 3 scoops cinnamon UCAN
- 3 scoops plain UCAN
- 0.5 tsp sea salt
- 0.5 tsp baking soda
- 0.5 tsp ground cinnamon
- 0.25 tsp nutmeg
- 1 tbsp fresh squeezed lemon juice
- In a medium sized mixing bowl, mash the bananas and then add the eggs, coconut oil and almond milk. Mix well.
- In a second larger bowl, combine the rest of the ingredients.
- Add the banana mixture to the dry ingredients and mix well. Batter should be like your typical pancakes. The starch of UCAN will make it a little more thick feeling but it should be fine - add more cashew milk if necessary.
- Heat a large skillet over medium heat. Spray with a little bit of cooking spray. Using an ice cream scoop, spoon batter onto skillet, spreading it out a little bit if needed with the back of the scoop (I did slightly under a full scoop per pancakes which gave me 15 - make these as big as you like but try to keep size consistent).
- Cook each pancake on each size for about 3-4 minutes or until lightly browned on either side. Repeat until all batter has been used!
- Eat plain, with a smear of peanut butter, or with honey or syrup if you like!
For a printable version click here!