Stay Connected

          

Welcome

Hi, I'm Jennifer, and this is my
blog. Here you'll find tasty recipes
made with whole foods & natural ingredients.
Thanks for stopping by!
More about me.

Search

Entries in Banana (12)

Banana Protein Pancakes

Pancakes.

Sounds pretty indulgent.

As if you're cheating, right?

Well, you won't be with these!

Banana Protein Pancakes | ediblesoundbites.com #glutenfree

If you've never had protein pancakes before I can almost guarantee you'll be in for a real treat. And if you're not a banana lover you may still want to give these a chance. The banana acts like a replacement for the oil or butter in an old-fashioned style pancake batter, and gives the pancakes a nice tropical hint of flavour. If you really don't want to use banana or you just don't have any on hand,  then you can replace it with about 1/3 cup unsweetened applesauce. This will work just the same.

Banana Protein Pancakes | ediblesoundbites.com #glutenfree

You'll never know these are made of coconut flour/ ground oats + mashed banana + vanilla protein powder. Not to mention a few other healthy breakfast items like egg whites and natural peanut butter. The flavour of the coconut flour also adds to the tropical theme.

These protein pancakes will help keep you feeling full and nourished until lunchtime without all the guilt that a regular stack of pancakes might give you.

For a weekend treat, you might even want to consider these serving with small handful of dark chocolate chips.

Or maybe a drizzle of maple syrup.

A healthy dollop of almond butter.

...Fresh wild blueberries...

Maybe even all of the above.

Your pancakes just got an upgrade. You're most welcome.

Banana Protein Pancakes

Banana Protein Pancakes | ediblesoundbites.com #glutenfree

by Jennifer Trennum

Keywords: breakfast bread gluten-free grain-free protein soy-free vegetarian

Ingredients (6 small pancakes)

  • 1 medium banana, mashed
  • ¼ cup vanilla whey protein powder (I used North Coast Naturals Iso Protein)
  • 1 tablespoon coconut flour (or oat flour)
  • ½ cup liquid egg whites (4 egg whites)
  • 1 tablespoon natural peanut butter
  • ½ teaspoon baking soda
  • 1 teaspoon vanilla extract

Instructions

In a large bowl, combine all ingredients and whisk thoroughly until combined into a smooth batter.

Place a non-stick skillet over medium-high heat and lightly grease the pan with sunflower seed oil.

Once the pan is hot, pour about 3-4 tbsp (about 1/4 cup) of the batter onto the skillet, and cook until you see little bubbles appear on the pancake’s surface; about 3-5 minutes. Flip and cook for another 2-3 minutes or until golden.

Transfer to a plate to keep warm in the oven and repeat with remaining batter.

Top with fresh fruits, pure maple syrup, or nut butter.

To store leftovers

Refrigerate covered for up to 5 days or freeze for up to 3 months in an airtight container.

---

Now just for giggles I thought I'd show you what my first two attempts looked like when cooking.

Ugh! So not pretty. This is what happens when you try multitasking while cooking pancakes.

Happy humpday.

Banana Bread Muffins + I'm Printed and Published!

Have you ever wondered how to make a really moist banana muffin that's both vegan and gluten-free? I certainly have. I actually started this recipe a few weeks ago. All I have to say is - a super dense muffin...not so good.

Banana Bread Muffins | ediblesoundbites.com #muffins

I didn't think what I had in mind could be done, but this recipe had definte potential so I didn't want to give up on it.

After tweaking a few of the ingredients I found just what I was looking for. The texture was light and the muffins were very fluffly and soft. Score! The added bonus is they aren't sickeningly sweet either.

Banana Bread Muffins | ediblesoundbites.com #muffins

To make these gluten free I used oat flour which I ground from gluten-free oats in my food processor. In my opinion the oat flour+mashed banana really are the stars here. It keeps these muffins nice and moist.

Banana Bread Muffins | ediblesoundbites.com #muffins

Even if you aren't vegan or gluten intolerant, you will love these! Whether it's for breakfast or a quick snack.

You can sink your teeth into these hearty wholesome banana muffins anytime. Incredibly moist and out of this world good!


Banana Bread Muffins
Banana Bread Muffins | ediblesoundbites.com #muffins

by Jennifer Trennum

Cook Time: 20 minutes

Keywords: bake bread breakfast snack gluten-free vegan soy-free vegetarian banana oat flour cinnamon chocolate muffins





Ingredients (1 dozen)


  • 1 3/4 cup gluten-free oat flour

  • 1/2 cup pure cane sugar, muscovado sugar or sucanat

  • 1 tablespoon baking powder

  • 1 tablespoon ground cinnamon

  • 1/4 teaspoon sea salt

  • 1/2 teaspoon xanthan gum

  • 1/2 cup unsweetened almond milk, or 2% milk

  • 1/2 cup sunflower seed oil

  • 1 cup mashed ripe banana (2-3 bananas)

  • 1/3 cup chopped dark chocolate




Instructions

Preheat your oven to 400˚F. Line a muffin tin with with paper liners.

In a large bowl, mix together flour, sugar, baking powder, cinnamon, xanthan gum, and salt; set aside. In a second bowl mix together the milk and oil. Add the wet ingredients to the dry ingredient mixture and mix well. The batter will be fairly thick. Gently, fold in the mashed banana then let the batter rest for 10 minutes.

Evenly divide the batter between 12 muffin cups to about two-thirds of the way full. Top each muffin evenly with chopped dark chocolate. Bake for 20 minutes or until muffins are golden and a toothpick or knife inserted in the middle of a muffin comes out clean. No wet batter should be present.


Powered by Recipage


Now for something I'm really excited about that I just had to share. Please excuse me while I freak out!

This week I got a lovely surprise. You see a few months ago I was contacted by the editor of a great magazine called Low Sugar Living. She was writing me to ask if I would like to be printed + featured for my recipes in their next issue! Well this week the magazine hit the shelves!

Low Sugar Living Magazine | ediblesoundbites.com

In the magazine are two of my own recipes along with my own photography!

You can find it on newstands and in most places that sell magazines, especially Chapters book stores if you live in Canada. Or if you'd like to buy it online you can get it here --> Low Sugar Living Magazine.

Have a wonderful Thursday!