Breakfast foods can be one of the biggest areas of change, when switching over to eating more nutrient dense, balanced meals. That’s because most breakfast foods we’re accustomed to, are mostly refined carbohydrates. Our breakfasts of toast, cereal, bagels, waffles and pancakes, are all primarily made of white four. Although “whole grain” varieties may exist, they aren’t much better, when it comes to the negative impact on blood sugar. Not only are these popular breakfast choices mostly refined carbohydrates, but they often aren’t balanced with adequate healthy fats and protein, which can also lead to blood sugar peaks and lows.
Here is a super tasty pancake recipe that we went nuts over this morning. I was shopping in BJ’s and someone asked me what I did with my plantains. She was curious because they aren’t very popular in our american cuisine. In case you’ve never seen a plantain, or saw it and didn’t know what it was, it looks like a big banana. They are typically much less sweet than bananas. They do ripen like bananas and become more sweet, when brown. Plantains are a great source of complex carbohydrates, that won’t spike your blood sugar and help feed your beneficial gut flora. They are also rich in nutrients like potassium, beta carotene, vitamin B6, and vitamin C, and a good source of dietary fiber. Make a bunch ahead of time and enjoy them for the week with an optional added protein, like hard boiled egg, bacon, yogurt or sausage.
PLANTAIN PANCAKES (recipe, adapted from The Paleo Mom)
Makes 3 medium sized pancakes-
- 1 large yellow plantain (if you only find green ones, let it ripen. Black spots are fine)
- 2 eggs (Vital Farms)
- 2 tsp vanilla extract
- 2 tsp cinnamon
- a pinch of baking soda and salt
- 1-2 tbs coconut oil (no need to melt first)
- coconut oil for frying
- Peel and slice up your plantain, for easier blending
- Put all ingredients in blender or blender cup (I have the Ninja, and use the cup attachment)
- Blend for 2 mins until batter is very smooth
- Heat pan and oil on medium low for 3 mins or so. You want the oil to be hot but not smoking
- Pour batter as usual and cook until bubbles form on the top. Flip
- These will have some sweetness on their own, but you can add a drizzle of syrup, nut butter, greek yogurt and/or some butter on top. Enjoy!