SERVES: 4 (MAKES 12)
PREPARATION: 20 MINUTES
COOKING: 15 MINUTES
11/2 cups (220 g) whole-wheat self-rising flour
2 tablespoons (30 ml) superfine sugar
2 large eggs, separated
11/4 cups (300 ml) reduced-fat buttermilk
1 large banana, thinly sliced
2 teaspoons (10 ml) sunflower oil
To serve (optional)
1/3 cup (90 ml) Greek-style yogurt mixed with 1/4 teaspoon (1 ml) ground cinnamon
11/2 tablespoons (22 ml) honey
Step 1: Sift the flour into a large bowl, and add the bran that’s left in the sieve. Stir in the sugar. Mix the egg yolks with the buttermilk and 1 tablespoon (15 ml) cold water. Gradually beat the buttermilk mixture into the flour to make a very thick batter.
Step 2: Whisk the egg whites in a separate bowl until light and fluffy. Fold into the batter, then fold in the banana.
Step 3: Heat a large heavy-bottom, nonstick frying pan over medium heat, and lightly grease with a little of the oil. Spoon large, heaping spoonfuls of the batter into the hot pan, spacing them well apart. You’ll probably be able to cook three or four at a time, depending on the size of the pan.
Step 4: Cook the pancakes until golden and firm on the underside and bubbles appear on the surface. Flip the pancakes with a spatula and cook for another 1–2 minutes. Remove and keep warm while cooking the rest of the pancakes, lightly greasing the pan with more oil between each batch.
Step 5: Serve the pancakes warm, topped with a dollop of spiced yogurt and drizzled with honey, if you like.
Each serving (3 pancakes) provides
333 calories, 14 g protein, 8 g fat (2 g saturated fat), 51 g carbohydrate (17 g sugars), 7 g fiber, 445 mg sodium.