Happy Shrove Tuesday - and welcome to Pancake Day 2016!
I am sooooo excited to share this recipe...I have literally been bouncing off walls the last few minutes...because I have just been enjoying my last batch of green plantain pancakes and now wiping the crumbs off my cheeks. I am grinning like a cheshire cat because this recipe is easy peasy, lip-smacking good and you know what folks, when paired with Greek yoghurt and some berries, one or two of these pancakes is a nice addition to my list of diabetic-friendly recipes. - in small doses of course since plantains although have a low GI, have a GL of about 40, so really should be enjoyed in small quantities in a diabetic diet.
I came across a version of this recipe at livinglovingpaleo and I have been hooked ever since! I have modified it slightly by substituting vanilla for cinnamon. You can check out the original recipe here.
You only need 2 main ingredients for this recipe - An unripe/green plantain and eggs - That's it. Now as far as simplicity goes you can't say better than that right?
Ok so how does this actually work? Well, pancakes are fundamentally very simple, consisting of two parts - dry and wet ingredients. The dry ingredient which in its basic form is flour contains starch and protein. In this recipe, the unripe plantain acts as a substitute for flour (which has been mixed with water/milk). Unripe plantains have a high starch content, which makes them a good substitute for flour. Because of the higher starch content compared to ripe plantains for example, the resulting pancakes are not sweet per se - I would describe them as savoury. But this lower sugar content is what makes it a perfect addition to a diabetic diet, as it has a lower glycemic index. If you like it sweet, serve with honey or maple syrup!
The eggs in this recipe act as a binder, holding the batter together and delivering a suppleness that the plantain alone cannot provide. The recipe calls for using the whole egg, as the yolk imparts a silky texture while the egg whites impart a resilience to the resulting batter.
There are 2 other two ingredients in this recipe - baking powder which delivers a fluffiness to the pancakes and cinnamon which imparts an aromatic sweetness.
Once the batter is made, the next step is to fry the pancakes. Frying the pancakes in coconut oil gives it a rich, nutty flavour that causes one to salivate as the batter is frying. You can always use groundnut oil, if you prefer but you will be rewarded if you use coconut oil.
Let's talk about the pan for a minute. Please do not use a thin-based pan or one with a scuffed surface as you are just asking for the pancakes to stick to the pan and cook unevenly. I would recommend a thick, heavy pan with a non-stick surface.
These babies are not the easiest to flip. The key is in making each pancake small in size so as to make it easier to flip. Use about 2 tablespoons of batter per pancake - this should result in a good-sized pancake.
The other tip is to ensure you set the heat to medium. This will prevent the outside of the pancake from burning while the inside is barely cooked. On medium heat, it took about 6 - 7 minutes for the first side to cook enough to flip. When flipping, use two flat-edged spatulas, and make sure they are completely under the pancake - using one spatula to push the pancake onto the other spatula.
And now, don't just take my word for it - try this out for yourself and tell me what you think. I am dying to know....
GREEN PLANTAIN PANCAKES
Makes 6 Pancakes
1 large green (unripe) banana
2 medium-sized eggs
0.25 teaspoon bicarbonate of soda
0.5 teaspoon ground cinnamon
1 teaspoon coconut oil
Peel plantain and chop into quarters. Add to a blender along with 2 whole eggs.
Add the bicarbonate of soda and the ground cinnamon and blend until you have a fine mixture and there are no lumps.
Pre-heat a pan with the teaspoon of coconut oil.
Set heat to medium, and scoop 2 tablespoons of batter onto the frying pan.
Cook for 6 - 7 minutes per side and then flip over to the other side. If there is some spillage of the top part of the pancake onto the pan, just flip the pancake over the spillage so it is absorbed back into the pancake.
Serve with honey, maple syrup, bananas or nuts.
Calories - 89, Total Fat - 2.4g, Protein - 2.5g, Carbohydrate - 15.9g