By Jennifer Provenza at Good Food From The Heart
Whole food plant based, Oil free, Sugar free, Soy Free
These mouthwatering banana coconut macademia nut pancakes are guaranteed to transport you to Hawaii in your mind. With sweet and lightly tart sugar free passionfruit syrup, each bite will make you feel like you are dining under the palm trees on the beach.
Take Me To The Beach
Oh, this time of year, when school is just almost out…. Well, you know where I want to be, right? The beach! In fact, even though the kids are still in school for two more weeks, Ian and I are done teaching for the year. So, as is our annual tradition, we took off for a vacation weekend. This time, we went to Bodega Bay, a beautiful Northern California beach town. It was pretty cool outside, but we still had a wonderful time and the kids got to play on the beach with their cousin. They found tons of sea anenomies and star fish and had their chips and salsa stolen by a seagull! Great fun. My favorite part was sitting on the balcony of our VRBO, drinking coffee, reading, and looking at the ocean view. Of course, now that we are home I am still longing to go back. We are planning a trip to Kauai last year, where we went on our Honeymoon, and I am pining to be there now. One of my favorite meals we ate on our honeymoon (15 years ago!) was some banana macademia nut pancakes. While I don’t know the recipe we had then (and it was definitely not plant based), I think I did an amazing job of re-creating the flavor profile! Not only that, but I added coconut and sugar free passionfruit syrup to up the island vibe. And guess what? It’s even better than the original!
These banana coconut macademia nut pancakes are light, fluffy, and taste so incredibly decadent. But, they are actually super nourishing and contain protein and healthy fat from the nuts, whole grain, and even two servings of fruit! After the photo shoot, Ian and I absolutely devoured these things. We might have eaten several servings each. Shhh…. The kids were at school.
For the Pancakes:
Ground Flax Seeds: The ground flax seeds replace the egg in this recipe. I like to buy them pre-ground. Always store them in the refrigerator because they can go bad quickly. If you don’t have or can’t find them, simply replace them with an extra mashed banana. I like Bob’s Red Mill brand.
Plant Milk: Use any variety you prefer. I use unsweetened vanilla almond milk.
Lemon Juice: Don’t skip this. If you have to, you can substitute apple cider vinegar, however. Adding it to the plant milk gives you a sort of homemade buttermilk.
Almond Butter: This is a key ingredient and replaces the oil that is usually added to pancakes. The pancakes will not taste good without it. I heat the almond butter to make it more easy to mix into the batter. You could subsitute another nut butter if you prefer (or sunflower seed butter for nut free). Just keep in mind that peanut butter will give it a distict peanut flavor.
Liquid Stevia: For a truly sugar free and no calorie option, use liquid stevia. Otherwise, maple syrup is a great option that is still unrefined.
Banana: Make sure to use a very ripe banana and mash it well. You can even puree in the food processor to make sure there are not any pieces of banana in the batter, if you care about such things.
Whole Wheat Pastry Flour: Whole wheat pastry flour will give you a light and fluffy result. You can substitute white whole wheat flour as well. It will be too heavy and grainy if you use regular whole wheat flour, however.
Macademia Nuts: The macademia nuts really make this recipe delicious, but you can leave them out if you need a nut free version.
Shredded Coconut: Make sure to get an unsweetened version. Again, the coconut really adds to the flavor, so don’t skip it unless you hate coconut.
For the syrup:
Passionfruit juice pieces: My Raley’s sells these great frozen pieces of passionfruit juice from Pitaya Foods. Mango also works great for this syrup, however, so if you can’t find passionfruit or just prefer to use mango, feel free to do that. You can use fresh or frozen. The one added step is that you will need to puree the mango and will likely need less sweetener. You also could try buying passionfruit juice without added sugar and using that.
Arrowroot Powder: This is a less processed option than cornstarch, but you can substitute cornstarch if necessary.
Liquid Stevia: Again, use liquid stevia for a fully sugar free option or use maple syrup for a sweeter and unrefined sugar option.
How To Make These Banana Coconut Macademia Nut Pancakes
This recipe is pretty simple to make. Start by making your flax egg. To do that, simply mix the ground flax seed and water and set aside for a few minutes. You will also want to make your “buttermilk” by mixing the plant milk and the lemon juice and setting that aside for a few minutes as well. While those things are combining, heat up your almond butter so that it is pourable and easy to mix. I usually heat it up for about 30 seconds in the microwave, but you could also heat it on the stove top. Next, mash your banana by hand or with a food processor and mix in the liquid stevia or maple syrup. Finally, in a large bowl, mix all the dry ingredients.
Now you are ready to combine everything! To the dry ingredients, add the flax egg, the “buttermilk,” the almond butter, and the mashed banana mixture. Stir to combine. It’s okay if there are lumps, but make sure there are no large pockets of unmixed flour. Lastly, stir in your macademia nuts and coconut.
To cook, heat a nonstick pan or pancake griddle. You may need to spritz it with nonstick spray. Then, over medium or medium low heat, cook the pancakes for 2-3 minutes per side. When you see a lot of bubbles on the top of the pancake and it seems solid enough to turn over, flip the pancake. Cook the other side until it is golden. (Just check by lifting it slightly with the spatula). I like to put the cooked pancakes on a plate in a 150 degree oven until I am ready to serve them.
How To Make The Sugar Free Passionfruit Syrup
To make the sugar free passionfruit syrup, heat the passionfruit juice over medium heat in a small saucepan. Add the liquid stevia or maple syrup and bring to a boil. While it is heating up, mix the arrowroot powder with the water in a small bowl. Once the passionfruit juice comes to a boil, add the arrowroot mixture and stir continually until the mixture thickens. Remove from the heat. Taste and adjust sweetness as necessary. This recipe, as written, will give you a very tart syrup that offsets the sweetness of the pancakes nicely. But, feel free to make it sweeter if you prefer. You can also easily subsitute mango in this recipe. Just puree the mango before you begin. (You may need to add a little water).
These banana coconut macademia nut pancakes really pair perfectly with the sugar free passionfruit syrup. I like to top them with additional sliced banana and sprinkle more macademia nuts or coconut on top as well. These also taste delicious served with my Matcha Green Tea Coconut Latte! Do yourself a favor and make these right away. You won’t regret it.
Banana Coconut Macademia Nut Pancakes With Sugar Free Passionfruit Syrup
- nonstick pan
- small sauce pan
- 1 tablespoon ground flax seeds
- 2 tablespoons water
- 3/4 cup plant milk
- 1 tablespoon lemon juice
- 2 tablespoons almond butter warmed
- 14 drops liquid stevia or 1 tablespoon maple syrup
- 1 banana mashed
- 1 cup whole wheat pastry flour
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1/4 cup roasted macademia nuts
- 1/4 cup shredded unsweetened coconut
For the Sugar Free Passionfruit Syrup
- 2 cups frozen passionfruit juice pieces (or sub fresh or frozen mango)
- 1 tablespoon arrowroot powder
- 1/4 cup water
- 1/2 teaspoon liquid stevia or 2 tablespoons maple syrup
To Make The Pancakes
- Mix the ground flax seed with the water in a small bowl and set aside.
- In another small bowl, mix the plant milk and the lemon juice and set aside.
- Heat the almond butter until it is pourable (about 30 seconds in the microwave). Add the liquid stevia or maple syrup and stir. Mash the banana by hand or in a food processor.
- In a large bowl, mix the flour, baking powder, and salt.
- Add the ground flax seed mixture, the plant milk mixture, the almond butter mixture, and the mashed banana and stir to combine. It's okay if there are some lumps, but make sure there are no large pockets of unmixed flour.
- Add the macademia nuts and coconut and stir.
- Heat a nontick pan or pancake griddle and (optionally) spritz it with nonstick spray. Cook each pancake until it is bubbly, then turn over and cook the other side until golden. This recipe will make four large pancakes or eight small pancakes. These pancakes also freeze well.
To Make the Passionfruit Syrup
- If you are using mango, puree in a blender. Add a little water if necessary to blend. Then, to a small saucepan, add the mango puree or frozen passionfruit juice pieces and the liquid stevia or maple syrup. Stirring constantly, bring to a boil.
- In a small bowl, mix the arrowroot powder with the water.
- Add the arrowroot mixture to the boiling puree and stir. It will thicken very quickly. Taste and add sweetener as desired. Remove from the heat and let cool slightly.
- Serve over the pancakes. This syrup should give you about eight servings. Extra syrup can be refrigerated or frozen.
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