Banana-Coconut Pancakes with Blueberry Smash (& let's talk about GLUTEN)

(Gluten-Free) Coconut-Banana Pancakes
& Blueberry Smash

These banana-coconut pancakes are out of this WORLD yummy, and super quick & easy! Not to mention, way better tasting and way better FOR YOU than some crappy pre-made pancake mixture with a bunch of who-knows-what on the ingredient list! I have been making them a couple times a week and perfecting the recipe. First, let's get down to business with making these delicious pannycakes...and then we have to talk about something. GLUTEN.

Blueberry Smash:
(High in antioxidants and a MUCH better choice than syrup)

1/3 c frozen or fresh organic blueberries
Coconut Oil (1 tsp)

Throw blueberries and coconut oil into a small saucepan. Turn on medium heat and let this go while you're cooking the pancakes. When the blueberries are hot and juicy, smash 'em with a fork turn the heat to simmer.

Banana-Coconut Pancakes:

NOTE: To my friends & loved ones who are allergic to coconut, NO WORRIES, I got you: OMIT the coconut shreds (throw in some walnut pieces instead!?!) and use another gluten free flour instead of coconut. Or just use regular flour.

1 large ripe banana
2 organic eggs
1.5 tbsp coconut flour (find this online, at your local health store or at a Whole-Foods type grocery store)
1.5 tbsp shredded (unsweetened) coconut
Cinnamon (large pinch)
Sea Salt (small pinch)
1/2 tbsp Coconut Oil
Organic brown sugar (optional)

Smash banana and whisk all ingredients together until the chunks are relatively small and everything is well-incorporated. Let sit for a few minutes (2-5) so that the batter thickens.

Heat coconut oil in a large pan/griddle or skillet. Pour 4 equal portions of the batter into the pan. Cook for about 4 minutes (med-heat) on each side, or until golden brown. I like to sprinkle a wee-bit (like a teaspoon total) on the pancakes before I flip them. Then I sprinkle some other the other side and flip them for just a few seconds at the end to caramelize the sugar. This makes for a bit of sweetness and a crispy outside of your pancakes!

(After about a minute in the pan before the first flip and after a bit of brown sugar...blueberry smash is a-steamin'!)

Serve pancakes with smash on top (you can use any kind of fruit - strawberries, blackberries, peaches, etc.) and serve with an egg for some more protein!

NUTRITION FACTS COMPARISON vs. BOXED PANCAKES

FYI, here are the nutritional facts for both my version and a traditional pre-mix store bought version with syrup:

Banana-Coconut Pancakes + Blueberry Smash
(2 pancakes + 1/4c topping)
181 calories
8 g fat
24 g carbs
5 g protein
Pancake Ingredients: BANANA, EGGS, COCONUT FLOUR, COCONUT SHREDS (UNSWEETENED), CINNAMON, COCONUT OIL, BROWN SUGAR
Topping Ingredients: BLUEBERRIES

Bisquick Pancakes + Aunt Jemima Original Syrup
(2 pancakes + 1/4c topping)
370 calories
2 g fat
83 g carbs
5 g protein
Syrup Ingredients: CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, WATER, CELLULOSE GUM, CARAMEL COLOR, SALT, SODIUM BENZOATE AND SORBIC ACID (PRESERVATIVES), ARTIFICIAL AND NATURAL FLAVORS, SODIUM HEXAMETAPHOSPHATE.
Pancake Ingredients: ENRICHED BLEACHED FLOUR (BLEACHED WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE, RIBOFLAVIN, FOLIC ACID), SUGAR, LEAVENING (SODIUM BICARBONATE, SODIUM ALUMINUM PHOSPHATE, MONOCALCIUM PHOSPHATE), DEXTROSE, NONFAT DRY MILK, PARTIALLY HYDROGENATED SOYBEAN OIL, SALT, WHEAT GLUTEN, CALCIUM CARBONATE, DEFATTED SOY FLOUR, CORN SYRUP SOLIDS, SOY LECITHIN, SODIUM CASEINATE, MONO AND DIGLYCERIDES, SOYBEAN OIL, LACTIC ACID.
Nice. My rule of thumb? ALWAYS choose the product with less ingredients.

Buzzword: Gluten

NOTE: I don't have celiac disease or much of a gluten sensitivity...I just think we, as Americans, eat too much wheat in general. I limit any bread/pasta/etc. to 2x a week.

What is"gluten free"? Many people seem confused by this, which is why food manufacturers now proudly stamp "gluten free" all over their products (many of which NEVER CONTAINED Gluten in the first place). Gluten is a protein naturally found in wheat. It's a safe bet to say that anything that contains wheat, contains gluten. This includes: bread, pasta, cookies, crackers, flour, anything that is made with flour. Read more here. Bottom line - products like apple sauce never had wheat in it to begin with, but is now labeled "Gluten Free". I encourage ALL people to understand what gluten is, whether or not they want or need to avoid it, and not to become DEPENDENT on labels!

Consider this: How do you make PASTE in kindergarten? You mix flour together with water. It makes a thick, pasty GUNK. Now, imagine all of the bread, flour, wheat, dough, etc. that you eat, gunking up your intestines and digestive tract. Your small intestines are not smooth; they have textured walls. Over time, when you eat too much flour, you're filling in these crevices of these walls with "paste". This makes it tough for your body to absorb the proper nutrients. Think: smearing putty on a stucco wall....


Traditional Medical Doctors (MD's) test for gluten sensitivity via an invasive BIOPSY of your small intestines. *No thanks!* But, there are non-invasive tests that can provide a good indicator if one is gluten sensitive before resorting to an invasive test. A good first step would be to call a few (licensed) Naturopathic Medical Doctors in your area. Each state should have an association. For example, here is Michigan's (MANP). Many times they can get an indication of gluten-sensitivity via a simple stool test. An easy way to find out on your own is to just remove all gluten-containing products from your diet. Wait a MINIMUM of two weeks (better 4-6 weeks) and then see if your symptoms clear at all. Eat a big plate of whole wheat pasta. Then see how you feel...

Siting my sources: my#1 nutrition source comes from expert Dr. Matthew Marturano, NMD.

While you're checking out his site, make sure to take a look at our new business to teach other Metro-Detroiters how to eat REAL whole food and live healthier: Green Dreams!