Food Swap: Three Ingredient Pancakes

This:

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for

That:

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What makes a healthy recipe even better? Simplicity.  I’m all about simple.  This has been the mission in our house over the past three years or so – taking the complicated, finding it’s essential elements, and simplifying to just that.  That’s what I love about eating and living healthy.  It can be so much simpler than it’s alternative.  These three ingredient pancakes are the thesis of the above.

When I need a sweet treat that is quick and easy to make, these are my go to.  They’re also a great way to use up the over ripe bananas we seem to have around regularly.  In fact, they are on the breakfast menu for my daughters about once a week.  What I like best about them is that they have no highly processed, bleached flour and sugar.  To make these pancakes, you need (just as the title states) only three ingredients.

2 bananas

These over ripe bananas are the ones usually hanging around my kitchen that need to be used.  The more ripe your bananas, the sweeter your pancakes.

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2 eggs

These eggs just happened to come right out of the nesting box before making their way inside to be used for this recipe.  I can’t think of a better way to get them. IMG_20151004_104806969-2

2 tablespoons of peanut butter

Your choice of peanut butter is pretty important.  If you need help picking a healthy nut butter, you can read all about it here.  Feel free to use almond butter instead.

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Most of my recipes could be considered non-recipes, and this one fits that description very well.  The steps are quite simple.  First, mash the bananas well.  The more you mash the bananas, the smoother your pancakes will be.  I like to use the back of a fork.

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Next, crack the two eggs and thoroughly combine with the bananas.  I could tell you to whisk them separately first, but I like to keep it simple, remember.  The fewer the dishes, the better.  Then, add two tablespoons of peanut butter to your egg and banana mixer.  I don’t even use a real measuring spoon.  I just take two big spoonfuls and combine.

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When it’s all mixed together, it looks like this.

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Pretty similar to regular pancake batter right?  Thankfully, it’s missing all that processed flour that would cause your blood sugar to spike and kick start the inflammation process.  Who needs that?

At this point, you could make this a more than three ingredient recipe by adding a little cinnamon and vanilla, but that is by preference.  We’ve been adding cinnamon to most sweet dishes in our house these days.  It’s great for balancing blood sugar, and it tricks your taste buds into thinking something is sweeter than it actually is.  The combination of cinnamon and vanilla are a treat for your nose too, but these pancakes are great with or without them.

Now all you have to do is drop them into a hot, greased pan and cook them as you would a regular pancake.  I prefer the least processed coconut oil for this recipe.  It’s slight coconutty flavor and scent doesn’t seem to compete with the other flavors in the pancakes, and it’s a fat that your body and brain will thank you for choosing.  I drop them, silver dollar sized, into the pan.  This helps with portion control (although it’s not a processed sugar, there’s still a decent amount of sugar from the bananas), and for some reason I think they taste and cook better smaller.

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You could add a few blueberries to the pancakes at this point, if you like.  My five year old likes them best that way.  The rest of us just like them plain.  Flip them when you see plenty of bubbles in the batter, and they’re browned on the other side.

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That’s it!  They’re done.  Though I can’t let you off the hook without mentioning what to top them with.  If you were to take a regular bottle of syrup and poor it on these yummy little treats, you would ruin all the goodness about them.  Have you ever checked the ingredients in your regular “pancake syrup”?  If not, you should!  You’ll find things you don’t want or need to put into your body.  My favorite way to eat these, other than right out of the pan, is to smear a little more peanut butter on top (I know, I know…I like peanut butter.) and the tiniest drop of raw honey.  My girls like just a little bit of real, maple syrup on top.  They truly don’t need a lot, because the bananas make them pretty sweet as it is.  Recently, we’ve spread a little bit of homemade, unsweetened peach butter on them – also yummy.  Whatever you choose, you’re sure to enjoy their sweet, nutty flavor, while your hunger will be satisfied by their balance of protein and carbohydrates.


Three Ingredient Pancakes

  • 2 ripe bananas
  • 2 eggs
  • 2 Tablespoons peanut butter
  • 1/4 teaspoon cinnamon (optional)
  • 1/2 teaspoon vanilla (optional)
  1. Mash the bananas thoroughly, in a medium-sized bowl.
  2. Add the two eggs and combine.
  3. Drop two tablespoons of peanut butter into the egg and banana mixture.  Mix until batter is smooth.
  4. Add the cinnamon and vanilla, if you’d like.
  5. Drop by the tablespoon into a warm, greased skillet.
  6. Turn when there are many bubbles and they are browned on the opposite side.
  7. Eat as is or top with your favorite natural, unprocessed sweetener like raw honey or real, maple syrup.
  8. Enjoy!