WE’RE experimenting with healthy breakfasts this week and thought we’d try these gluten and flour-free ‘pancakes’. Actually, they’re more like fruit fritters, but we like them and think they taste great with a small dollop of natural yogurt.
Blueberries are packed with vitamins, minerals and antioxidants, which help fight free radicals and prevent disease. Often classed as a superfood these small berries contain good levels of vitamin C, iron and potassium, silicon, pectin and beta-carotene.
Fighting Free Radicals
According to the Human Nutrition Research Center on Aging at Boston’s Tufts University, blueberries are the top fruit for fighting free radicals. The research centre devised the system for measuring the antioxidant capability of foods. The Oxygen Radical Absorbance Capacity, or ORAC system, measures the ability of fruit and vegetables to neutralise free radicals.
Scientists suggest we eat at least 5,000 ORAC units a day for maximum antioxidant benefit. Just 50g of blueberries provide double this amount. In other anti-aging studies at Tufts, rats fed with extracts of blueberries displayed none of the normal signs of aging. The lab rats not fed blueberries suffered loss of concentration, balance and coordination.
So, get your day off to a healthy start with:
Blueberry and Banana Pancakes
- 3 ripe bananas
- 6 organic eggs
- 1 cup / 100 g shredded coconut
- 1/2 cup / 70 g fresh blueberries or thawed frozen ones
- A handful of chopped walnuts
- 1 tsp ground cinnamon
- Coconut oil, for frying
- A small knob of butter
To make the batter, peel the bananas and mash with a fork. Whisk the eggs in a bowl and mix together with the mashed banana. Add the shredded coconut, blueberries, cinnamon and stir to combine.
To fry the pancakes, heat the coconut oil with a little butter in a frying pan on a medium heat. Spoon small portions of pancake batter into the pan at the time and fry on both sides. Serve with shredded coconut and blueberries, or other berry of your choice, and sprinkle with cinnamon.
For more fabulous gluten-recipes why not take the 21-Day Gluten-Free Day Challenge…?
Recipe Serves 4
(Adapted from Green Kitchen Stories)