Healthy Vegan Pancakes

Hello and happy Sunday!

I’ve had a wonderful weekend filled with workouts and lots of good food with friends, enjoying the gorgeously golden autumnal weather here in Zurich. It’s a beautiful time of year and I’m feeling very mindful and satisfied with enjoying the little things, like the yellow and orange leaves on the ground, the smell of chestnuts in the air and lighting candles in my apartment while catching up with friends or cooking my Sunday meal prep.

One thing that is always part of a good weekend, if you ask me, is some soul-satisfying brunch food. And while my go-to is usually a smoothie bowl, I also have a never-ending love affair with  pancakes… They remind me of childhood and taste super indulgent, while actually being really nourishing (well, these ones at least 🙂 ). They’re also very quick to whip together and only take a few minutes to cook – perfect for when you’re hungry after a weekend workout or just in the mood for something comforting.

Easy to vary, this is the basic recipe I use when making pancakes for myself. You could sub some of the flour for cacao powder, add some nut butter or play around with different spices. I’ve also made turmeric pancakes as well as a saffron version once – you just can’t go wrong!

Serves: 1 hungry individual

Ingredients:

  • 80g flour (such as wholemeal spelt or buckwheat)
  • 3/4 large, ripe banana
  • ca. 110 ml plant mylk (I like oat or rice)
  • 1 tbsp ground flax-/chia seeds
  • 1 tsp baking powder
  • pinch of salt
  • ground vanilla bean
  • pinch of cinnamon
  • oil for cooking (e.g. coconut oil)
  • optional: a little bit of sweetener, like rice/date/maple syrup

Serve with:

  • the rest of the banana, sliced
  • nut butter (I like almond for pancakes)
  • fresh or frozen fruit
  • maple syrup
  • hemp seeds

Method:

  1. Mash the banana and stir together with the flax/chia seeds and mylk.
  2. Stir together the dry ingredients (flour, baking powder, salt, ground vanilla & cinnamon), before combining with the banana mix.
  3. Heat some oil in a non-stick pan and cook the pancakes on medium-high heat for ca. 1-2 minutes on each side.
  4. Serve as desired and enjoy!

IMG_2562.jpg

 

Purple Sweet Potato Pancakes

IMG_5977.jpg

I’m back with more purple goodness! 😀 (click here to check out my purple sweet potato falafels and find some information on the nutritional benefits of purple sweet potatoes).

Due to requests I received on Instagram, I’m sharing these purple sweet potato pancakes with you here. They’re adapted from the Sweet Potato Pancakes by Deliciously Ella and reflect my undying love for these vibrant tubers.

Quick to make (especially if you cook the sweet potato before you actually want to make the pancakes) and oh so satisfying, they are especially irresistible with walnut butter and maple syrup – I can’t even begin to describe how good they were, so you’ll just have to try them yourself 😉

Ingredients:

  • 1 small cooked purple sweet potato (mine was 240g, peeled)
  • 160 ml almond milk (or 1/2 cup + 2 tbsp)
  • pinch of salt
  • dash of vanilla extract
  • 2 tsp maple syrup
  • ca. 4 heaped tbsp wholemeal flour of choice (I used spelt)
  • coconut oil for cooking

Method:

Once you’ve peeled, boiled or steamed, and chopped your beautiful purple potato, purée it together with the other ingredients, except for the flour. Take a few seconds to admire the gorgeous mix, then stir in the flour, adding enough so that the mix holds together well. (I first only used 2 tbsp and my tester pancake was too delicate when I cooked it, so I added more to the mix. It’ll definitely be a very thick mixture, so don’t be surprised if you’re more used to a liquid pancake batter! If you’ve tried any of my other pancake recipes, you’ll know I like my pancakes thick and stodgy 😉 ).

Then simply heat some coconut oil in a pan, spoon in some of the mix, shape into circles, and cook till done (they only take a minute or two on each side).

Stack and drizzle with walnut butter (I used this one and can’t recommend it enough!) and maple syrup for utter pancake perfection!

Hope you enjoy!

xoxo

IMG_5978.jpg

Chocolate Tahini Pancakes

IMG_1845.jpg

Now, you may be thinking this is an odd combination, but if you’re looking to step up your pancake game then look no further! While it’s no secret that cacao and any nut butter under the sun are a match made in heaven, using tahini instead is a great way to switch things up. It adds a slight hint of bitterness that contrasts wonderfully with the sweetness of the chocolatey pancake, giving it a slightly more sophisticated edge. Don’t worry, the tahini isn’t at all overpowering, though, and, while it maybe gives a bit more of a “grown up” flavor, this is still a chocolate pancake at heart and, essentially, a way to have dessert for breakfast and feel like a kid again.

The idea for the chocolate-tahini combo came about while on holiday in Greece with my boyfriend this past summer. Up until then, tahini to me had simply been something I had to make sure never to run out of, so I could make hummus at all times – or something to spoon out of the jar on occasion. But it was unquestionably a savory ingredient. That changed for good when, on our second morning in Greece, I discovered halva – a sweet, dense sesame confection with swirls of cacao running through it – at the buffet. I bought a tub back home with me, but soon sobered up to the fact that it was basically just sesame and (a lot of!) sugar, and that eating it too much just didn’t make me feel great. That’s when I started trying to recreate the taste in a more nourishing way, mixing tahini with raw cacao powder and maple syrup or honey and eating it by the spoonful or spreading it on dates (do try this at home), and I haven’t looked back since. When deciding to make a new pancake recipe there was therefore no doubt in my mind that this combo would be a winner.

Now that I’ve hopefully sold you on why this is a good idea, let’s get right to it:

Ingredients:

  • 1 tbsp ground flaxseeds
  • 2 tbsp brown rice milk (or water)
  • 1 ripe banana, mashed
  • 1 1/2 tbsp tahini
  • 1 tbsp honey (or maple syrup)
  • 1/2 tsp vanilla extract
  • 8 tbsp/ ca. 60 g finely ground oats (or oat flour)
  • 1 heaped tbsp raw cacao powder
  • pinch of salt

For the sauce:

  • 1 tbsp tahini
  • 1.5 tbsp cacao powder
  • 1 tbsp honey
  • 1.5 tbsp brown rice milk

 

Method:

First, combine the ground flaxseeds with the 2 tablespoons of liquid, stir and set aside while assembling the other ingredients.

Mix together the mashed banana, tahini, honey and vanilla extract till well combined. Next, stir in the flax mixture, oat flour, cacao and salt until a thick batter results. Don’t worry if it looks slightly dense and lumpy – that’s exactly how it should be to get a super satisfying texture!

Heat up some coconut oil in a non-stick pan and spoon in some of the mix, shaping it into circles. It should make 2 medium pancakes or 6 mini ones.

While they are cooking, make the sauce by simply combining all the ingredients (don’t bother melting the coconut oil if it already has a spreadable consistency – it doesn’t need to be completely liquid). When the pancakes are cooked (after about 1-2 minutes on each side), serve with the chocolate tahini sauce and whatever else you like. I like having them with berries, chia jam and a bit more honey or maple syrup if I’m really feeling indulgent 😉

Enjoy!

IMG_1846.jpg

 

Feel Good Fact #1: Tahini is rich in essential minerals such cooper, manganese, calcium, magnesium and iron, which the body needs to function at its best.

Feel Good Fact #2: Raw cacao is extremely high in antioxidants, which combat cell damage caused by free radicals and decrease inflammation. In this way it can help protect against cancer and other diseases.

Banana Almond Butter Pancakes

The story behind these pancakes is a silly little reminder of a valuable lesson: When things don’t go the way you intended, accept it and roll with it – there might be something even better in store for you 😉

On Monday morning I originally wanted to make Deliciously Ella‘s Sweet Potato Pancakes as an awesome post-workout carb-y breakfast, but – disaster – I couldn’t use my frozen mashed sweet potato as it was stuck to the ziplock bag! (Never had that issue before, but I guess next time I need to give it some time to thaw..?) Anyway, so I started throwing together some yummy ingredients to create my own pancakes and I was seriously pleased with the result and they made me feel happy ages after eating them 🙂 And as much as I love Ella’s pancakes, these ones are a lot quicker to make and therefore more suited to some spontaneous pancake action.

Besides tasting amazing, they have a really nice stodgy texture that I love in pancakes, and the fact that they’re full of wholesome ingredients means they’re a great choice for breakfast any day of the week.

Ingredients:

  • 1 tbsp ground flaxseeds + 2 tbsp brown rice milk (or water)
  • 1 ripe banana
  • 1 heaped tbsp almond butter (I use the one from Meridian)
  • ca. 3-4 heaped tbsp whole spelt flour or finely ground oats
  • 1/2 tsp vanilla extract
  • pinch of salt
  • 1 tbsp honey or maple syrup
  • coconut oil

Toppings:

  • berries
  • almond butter
  • berry chia jam (I adapted this recipe from Livia’s Kitchen, omitting the cinnamon, vanilla and coconut to make it more simple)
  • more honey/maple syrup

First, mix together the ground flax with the 2 tbsp of liquid of your choice and set aside while you focus on the other ingredients. Purée the banana, almond butter and vanilla, resisting the urge to just spoon that directly into your mouth, then mix in the flour, salt and sweetener of your choice. Finally add the flax mixture. The mixture should be quite thick, so if it’s too runny add some more flour. You know you’ve got the right consistency when you can spoon it into the pan and it holds its shape. (If you don’t add enough flour you end up with – delicious – scrambled oatmeal!).

Heat up some coconut oil in a non-stick pan. When the pan is hot, spoon the batter into the pan and shape it into two round pancakes (alternatively 6 mini ones). Cook on each side until done (they cook very fast!) and serve with berries, chia jam and some almond butter (and why not some extra maple syrup too if you’re feeling exuberant) 😉

Feel Good Fact: Almonds (and almond butter) are full of antioxidants and are a source of healthy fat, fiber, protein and vitamin E, which protects cell membranes from damage. They also have a low glycemic index and together with the other low GI, high-fiber ingredients such as the banana and flax will help keep you feeling full for longer.

Lentil pancakes

So excited to share this recipe as I’m absolutely loving it! It came about really spontaneously and I had no idea whether it was going to work, but it did and omg I have been craving these pancakes ever since.

The inspiration originally came from a meal I had at Sagar, a vegetarian Indian restaurant in Covent Garden (that interestingly has a garlic- and onion-free menu; fellow IBS sufferers rejoice!). My boyfriend and I had different versions of lentil pancakes – I had a very thin, crêpe-like one and his was thick, with a strong coconut flavor – and I liked the idea. My version is nothing like the pancakes I had there though, so if my recipe doesn’t sound or look appealing to you, don’t let it put you off from trying Sagar! 😛

This is a very basic recipe, so feel free to adapt it by adding your favorite spices, such as turmeric, cinnamon, ginger, coriander etc. etc. I just wanted something very plain, but comforting, that I could adapt according to my wishes (stay tuned for a possible sweet version!). As to the texture, they aren’t airy or fluffy, but wonderfully soft and mushy. Real comfort food, especially as we’re going into winter now. Another great thing is that they’re so quick to make!

Ok, without further ado, I present to you, my lentil pancakes:

Ingredients:

  • cooked lentils (380g; drained 230g); used Sainsbury’s SO Organic green lentils in water
  • 3 heaped tbsp wholemeal spelt flour (or sub brown rice, buckwheat or another flour)
  • 1/4 cup + 1 tbsp water
  • 1 tbsp chia seeds
  • salt, to taste
  • coconut oil for cooking

Method: Purée the lentils with the water, chia seeds and salt, then stir in the flour. Heat some coconut oil in a non-stick frying pan and cook the pancakes on each side for a few minutes, until nice and crispy on the edges but still soft and mushy on the inside. I found it makes 4 small-medium pancakes. Serve with salad or stir-fried veggies and enjoy!

Feel good fact: Lentils are full of fiber and protein and help stabilize blood sugar even hours after consumption! (the so-called second meal effect)

IMG_9195.jpg