Banana Blueberry Pancakes

Vegetarian
Gluten Free
Dairy Free
Low Fod Map
Health score
1%
Banana Blueberry Pancakes
45 min.
8
174kcal
100%sweetness
33.82%saltiness
36.14%sourness
31.28%bitterness
26.42%savoriness
87.49%fattiness
0%spiciness

Ingredients

  •  eggs whole (or 8 egg yolks if you have a Hystamine or egg white intolerance)
  • 0.5 cup water 
  • 0.3 cup coconut oil (melt solid coconut oil in small sauce pan if needed)
  • 0.3 cup coconut flour sifted
  • teaspoon cream of tartar 
  • 0.5 teaspoon ground cinnamon 
  •  bananas mashed (or 3 plantains)
  • cup blueberries frozen organic

Equipment

  • frying pan
  • ladle
  • whisk
  • spatula

Directions

  1. Beat eggs for 1 minute.
  2. Add water, oil and flour.
  3. Whisk together until combined. Allow to sit for 5 minutes so coconut flour can absorb and expand.
  4. Add baking powder, cinnamon and mashed bananas.
  5. Whisk. Gently fold in blueberries with spatula.
  6. Heat oil, butter or a combo of both in skillet. Ladle 1/2 cup batter for each pancake, onto skillet. Cook 5 minutes on one side, over medium to low heat. Flip over to cook other side. Repeat steps until 8 pancakes are achieved.
  7. Drizzle with maple syrup.

Nutrition Facts

Calories174kcal
Protein9.3%
Fat48.15%
Carbs42.55%

Properties

Glycemic Index
15.22
Glycemic Load
7.44
Inflammation Score
-2
Nutrition Score
5.7973913043478%

Flavonoids

Cyanidin
1.57mg
Petunidin
5.83mg
Delphinidin
6.55mg
Malvidin
12.5mg
Peonidin
3.75mg
Catechin
4.58mg
Epigallocatechin
0.12mg
Epicatechin
0.13mg
Luteolin
0.04mg
Kaempferol
0.37mg
Myricetin
0.25mg
Quercetin
1.45mg
Gallocatechin
0.02mg

Taste

Sweetness:
100%
Saltiness:
33.82%
Sourness:
36.14%
Bitterness:
31.28%
Savoriness:
26.42%
Fattiness:
87.49%
Spiciness:
0%

Nutrients percent of daily need

Calories:173.69kcal
8.68%
Fat:9.81g
15.09%
Saturated Fat:7.09g
44.29%
Carbohydrates:19.5g
6.5%
Net Carbohydrates:15.69g
5.71%
Sugar:9.47g
10.53%
Cholesterol:81.84mg
27.28%
Sodium:43.51mg
1.89%
Protein:4.26g
8.52%
Fiber:3.81g
15.22%
Vitamin B6:0.26mg
13.19%
Manganese:0.25mg
12.51%
Selenium:7.37µg
10.52%
Potassium:318.24mg
9.09%
Vitamin B2:0.15mg
8.9%
Vitamin C:6.93mg
8.4%
Phosphorus:58.86mg
5.89%
Folate:23.26µg
5.81%
Vitamin B5:0.56mg
5.58%
Magnesium:19.91mg
4.98%
Iron:0.75mg
4.15%
Vitamin K:4.01µg
3.82%
Copper:0.08mg
3.8%
Vitamin A:166.92IU
3.34%
Vitamin B12:0.2µg
3.26%
Vitamin D:0.44µg
2.93%
Zinc:0.41mg
2.72%
Vitamin E:0.41mg
2.71%
Vitamin B3:0.49mg
2.44%
Vitamin B1:0.03mg
2.26%
Calcium:18.17mg
1.82%