26 Feb Coconut, Banana and Blueberry Pancakes
These are a great breakfast idea and very quick to cook. You can use any fruit really but I have tried many variations and this seems to be the best. I have added 2 options below to suite your appetite, I always used to have the small one but it was never enough for me so I came up with the other one and that fills me up just fine whereas Laura will always have the small and that is great for her. To make a portion for our son at the same time Laura will just make the large and give him a portion of that and he absolutely loves it!
Ingredients
Small
- 2 large eggs
- 5tbsp Unsweetened, dried, fine shredded coconut
- 1 banana 100g
- small handful of blueberries 50g
Large
- 3 large eggs
- 7tbsp Unsweetened, dried, fine shredded coconut
- 1 banana 100g
- Good handful of blueberries 80g
Method
Mash the banana in a bowl and then add the eggs and the coconut and mix thoroughly.
Add the blueberries and stir in gently.
Fry in coconut oil on a low heat as it takes a while to cook through.
Tip: I used to find it hard to flip it as the top was still sloppy even though the bottom was cooked, if you put it under the grill for a few minutes you can cook the top without flipping.
| Coconut, Banana and Blueberry Pancakes Small | ||
|---|---|---|
| Nutritional Information | ||
| MACRO STATS: | g | % |
| Calories per 313g | 610 | |
| Carbohydrate: | 28.796 | 17 |
| Protein: | 17.528 | 12 |
| Fat | 48.515 | 72 |
| Alcohol: | 0 | 0 |
| Weight of ingredients: | 313 | g |
| ENERGY | ||
| Energy(Kcal) | 610 | |
| Energy(Kj) | 2536 | |
| MACRONUTRIENTS | ||
| Carbohydrate | 29 | g |
| Protein | 17.6 | g |
| Fat | 49 | g |
| Water | 205 | ml |
| Alcohol | 0 | g |
| CARBOHYDRATE COMPONENTS | ||
| Starch | 2.3 | g |
| Oligosaccharide | 0 | g |
| Fibre | 11.7 | g |
| NSP | 6.8 | g |
| Sugars | 27 | g |
| Glucose | 6.5 | g |
| Galactose | 0 | g |
| Fructose | 6.9 | g |
| Sucrose | 13.3 | g |
| Maltose | 0 | g |
| Lactose | 0 | g |
| LIPID COMPONENTS | ||
| Saturated fat | 34 | g |
| Monounsaturated fat | 7.7 | g |
| cis-Mono | 0.9 | g |
| Polyunsaturated fat | 2.3 | g |
| Omega3(n-3) | 0.2 | g |
| Omega6(n-6) | 3 | g |
| cis-Poly | 0.3 | g |
| Trans-fatty acids | 0 | g |
| Cholesterol | 445 | mg |
| MINERALS & TRACE ELEMENTS | ||
| Sodium | 172 | mg |
| Potassium | 823 | mg |
| Chloride | 334 | mg |
| Calcium | 84 | mg |
| Phosphorus | 319 | mg |
| Magnesium | 81 | mg |
| Iron | 3.7 | mg |
| Zinc | 2.1 | mg |
| Copper | 0.4 | mg |
| Manganese | 1.2 | mg |
| Selenium | 17.7 | µg |
| Iodine | 69 | µg |
| VITAMINS | ||
| Vitamin A (ret eq) | 222 | µg |
| Retinol | 217 | µg |
| Carotene | 36 | µg |
| Vitamin D | 2.1 | µg |
| Vitamin E | 2.1 | mg |
| Vitamin K1 | 0.2 | µg |
| Thiamin (B1) | 0.2 | mg |
| Riboflavin (B2) | 0.6 | mg |
| Niacin total (B3) | 6.2 | mg |
| Niacin | 1.3 | mg |
| Trytophan (niacin eq) | 4.9 | mg |
| Pantothenic Acid (B5) | 2.7 | mg |
| Vitamin B6 | 0.5 | mg |
| Folic Acid (B9) | 76 | µg |
| Vitamin B12 | 3.1 | µg |
| Biotin (B7) | 26 | µg |
| Vitamin C | 19.5 | mg |
| Coconut,Banana and Blueberry Pancakes Large | ||
|---|---|---|
| Nutritional Information | ||
| MACRO STATS: | g | % |
| Calories per 413g | 784 | |
| Carbohydrate: | 32.627 | 15 |
| Protein: | 25.606 | 13 |
| Fat | 62.363 | 72 |
| Alcohol: | 0 | 0 |
| Weight of ingredients: | 413 | g |
| ENERGY | ||
| Energy(Kcal) | 784 | |
| Energy(Kj) | 3112 | |
| MACRONUTRIENTS | ||
| Carbohydrate | 32 | g |
| Protein | 26 | g |
| Fat | 62 | g |
| Water | 275 | ml |
| Alcohol | 0 | g |
| CARBOHYDRATE COMPONENTS | ||
| Starch | 2.3 | g |
| Oligosaccharide | 0 | g |
| Fibre | 16.1 | g |
| NSP | 8 | g |
| Sugars | 24 | g |
| Glucose | 4.8 | g |
| Galactose | 0 | g |
| Fructose | 5.4 | g |
| Sucrose | 14.3 | g |
| Maltose | 0 | g |
| Lactose | 0 | g |
| LIPID COMPONENTS | ||
| Saturated fat | 42 | g |
| Monounsaturated fat | 10.9 | g |
| cis-Mono | 0.8 | g |
| Polyunsaturated fat | 3.3 | g |
| Omega3(n-3) | 0.2 | g |
| Omega6(n-6) | 4.4 | g |
| cis-Poly | 0.3 | g |
| Trans-fatty acids | 0 | g |
| Cholesterol | 667 | mg |
| MINERALS & TRACE ELEMENTS | ||
| Sodium | 257 | mg |
| Potassium | 1021 | mg |
| Chloride | 453 | mg |
| Calcium | 113 | mg |
| Phosphorus | 466 | mg |
| Magnesium | 105 | mg |
| Iron | 5.5 | mg |
| Zinc | 3 | mg |
| Copper | 0.5 | mg |
| Manganese | 1.3 | mg |
| Selenium | 26 | µg |
| Iodine | 100 | µg |
| VITAMINS | ||
| Vitamin A (ret eq) | 329 | µg |
| Retinol | 325 | µg |
| Carotene | 21 | µg |
| Vitamin D | 3.1 | µg |
| Vitamin E | 3 | mg |
| Vitamin K1 | 0.2 | µg |
| Thiamin (B1) | 0.2 | mg |
| Riboflavin (B2) | 0.9 | mg |
| Niacin total (B3) | 8.7 | mg |
| Niacin | 1.3 | mg |
| Trytophan (niacin eq) | 7.1 | mg |
| Pantothenic Acid (B5) | 3.7 | mg |
| Vitamin B6 | 0.6 | mg |
| Folic Acid (B9) | 107 | µg |
| Vitamin B12 | 4.6 | µg |
| Biotin (B7) | 37 | µg |
| Vitamin C | 11 | mg |
Please let us know what you think in the comments below.
Maria
Posted at 20:50h, 01 FebruaryI’ve had this for pancake for breakfast 5/6 times a week for last month and not bored of it. Delicious!