Mini Lentil-Banana Pancakes

Want an easy way to make pancakes for your children without the fuss of frying them on the stove? Try these protein packed Mini Lentil-Banana Pancakes. Great for breakfast or as a snack on the go!

Recipe by: DietitianMom

Makes 36 mini pancakes (2 inches in diameter each)

Ingredients:

  • ½ cup mashed or pureed cooked red lentils (drained well)
  • 3 small ripe bananas, mashed
  • ½ cup + 1 tablespoon fortified plant-based milk
  • 1/2 cup sifted all purpose or whole wheat flour
  • 1 teaspoon baking powder
  • 3 tablespoons oil
  • 1 tablespoon brown sugar (can substitute with honey, maple syrup or agave nectar)

Supplies: silicon muffin cups, small pot, mixing bowl, baking tray

Directions:

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Rinse a half cup of dry red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat on a medium stove fire setting until pot contents are on a gentle boil. Turn down the fire and let contents cook with a gentle bubbling boil for about 10-15 minutes. You can taste a spoonful of the lentils at the end to check if they are cooked soft. Once the lentils are cooked through, turn off the fire. Remove the cooked lentils from the pot using a slotted spoon into a separate bowl. Measure out ½ a cup of cooked lentils into a separate mixing bowl. Make sure the lentils are drained really well first of any excess cooking liquid.
  3. Into this same mixing bowl with the lentils, mash the bananas, plant-based milk, sifted flour, baking powder, oil and brown sugar. You may add a little bit more plant-based milk if needed. The goal is to create a pancake batter thickness.
  4. Place all the silicon muffin cups onto a baking tray, then spoon a tablespoon of the batter into each silicon muffin cup.
  5. Bake the silicon cups in the oven for about 10-12 minutes (or until your desired level of crispness). Take out the baking tray and then remove the cooked mini-pancakes from the muffin cups onto a plate to further cool (and harden) for about 10 minutes or so. Ready to serve!
  6. Replace the silicon muffin cups onto the baking tray and repeat the process until all the batter has been cooked.

Tips: You could try substituting some of the all purpose flour with whole wheat flour. You could also substitute the sugar with honey, maple syrup or agave nectar and adjust the amount added to your desired level of sweetness. The key is to put no more than a tablespoon at the bottom of each silicon muffin cup.

These Mini Lentil-Banana Pancakes taste great as leftovers cold or heated, or thawed and warmed up from the freezer. If you don’t have silicon muffin cups, you could use regular muffin cups, but the pancakes may stick slightly to the paper muffin cups. Another option is just to grease a tin muffin tray and put the batter directly into each muffin mold.

Alternatively, if you have a big silicon cake mold, you could use that to put a thin layer of the batter and then bake it, to make bigger pancake size pieces, or slice it into smaller pieces. Share your comments if you make this recipe! Bon appétit!

 

Advertisements

Easy Homemade Granola Recipe

Enjoy or Give Away! -Dietitianmom.com

Enjoy or Give Away! -Dietitianmom.com

My husband and I love granola and until three years ago, we were buying store bought versions. However, we noticed sometimes these packaged products came with a long ingredient list, often had a lot more oil/sugar added including sweetened dried fruits and were not very cheap either. So I tried to make a homemade healthier version which worked so well I have been making it ever since. Here’s the granola recipe…it’s really easy!

All you need:

  • 6-7 cups rolled oats (old fashioned oats work fine too)
  • ¼ cup sunflower or olive oil
  • ½ cup of honey (or maple syrup or agave nectar)
  • ¾ cup dried coconut flakes (optional)
  • ¾ tsp almond extract (optional)

Directions:

  1. Preheat oven to 325oF (or 170oC)
  2. Mix coconut flakes and oats in a wide bottomed pan (this will cause the coconut flakes to get toasted in the process of baking the granola). If you like you can also add in nuts and seeds at this point.
  3. Heat honey and oil in a small saucepan and bring to a boil for one minute. Then remove from the heat and stir in the almond extract (optional).
  4. Pour the honey-oil mixture over the oat mixture and stir until coated.
  5. Spread the granola out evenly in the baking pan and bake 20-25 minutes or until lightly toasted. Stir every 5-10 minutes to prevent burning. (It helps to set a timer!)
  6. Let the granola cool completely before adding in chopped dried fruit.

A few tips: If you are going to measure out honey in a measuring cup, measure out oil into the cup first, then use the same cup to measure the honey. The honey will slide out like magic. Less mess! Also, you can choose instead to add in the coconut flakes, nuts, seeds and dried fruit at the end after the granola is out of the oven and has cooled down. Note that if you can’t get plain dried coconut flakes you can use the sweetened version.

This homemade granola won’t have the clusters you see in store bought versions since less oil/sugar is used, but it tastes just as good. Of course, you can adjust the amount of oil/sugar you like according to your preference, and try variations by adding in different dried fruits, nuts, seeds. We make a big batch about once a month and just freeze portions. Enjoy or give away as edible gifts!