Plantain Pie Pancakes

 

 

 

 I love using plantains.  They are incredibly versatile, lending themselves beautifully to crackers, waffles, and yes, pancakes.  I also love that they provide my boys with the starchy, complex carbs their growing bodies need, and they're perfect as a post workout snack for me. 

 

 

 

I am fortunate that my boys are great eaters.  Transitioning to the Paleo lifestyle wasn't an issue for them at all.  But let's be real, they're not begging for liver and onions for breakfast.  They're kids for crying out loud, a Kindergartener and a toddler to be exact, and they love pancakes!  I appreciate something other than eggs, meat, and veggies for breakfast every once in awhile as well.  I feel confident serving these pancakes for breakfast because they possess all the nutritional qualities I'm looking for in a meal.  Quality protein, healthy fats, complex carbs, anti-inflammatory, antioxidant rich spices, and delicious flavor.  Yep, these puppies have it all. 

 

 

  

   

Judging by the lovely orange hue, it looks like the chicken on the right ate a few more bugs than his friend on the left :)

 

 These are one of my go-to staples for breakfast.  They come together in a flash, and I always have the ingredients on hand, plus my boys are crazy for them.  There are a few Paleo pancake recipes that we enjoy, but I especially like these because they utilize a starchy fruit as their main ingredient, and not a nut flour.  It's not that I'm against using nut flours, in fact, I cook with them all the time.  But when I find a healthier alternative for a dish that we regularly eat, I'm definitely partial to it.

 

 

 

 

The addition of cinnamon, ginger, and nutmeg make these pancakes even more delectable.  These warm, festive spices come together to give you that unmistakable autumnal flavor. Nothing says fall more than these comforting spices.  Hence the name, Plantain Pie Pancakes.  These pancakes are divine smothered in butter and maple syrup, and they cook up super fluffy too.  After tasting these, you won't miss their gluten laden counterparts one bit.

 

  

 

 

These pancakes freeze well so I love making a big batch and storing the leftovers in the freezer.  They are perfect for those rushed mornings we have all too often in this house.  Just pop them straight from the freezer into the toaster and you'll have a great breakfast on the table in no time!



 

 

 

 

 

Plantain Pie Pancakes

 

Ingredients:

 

1 ripe plantain, fully yellowed

2 eggs, preferably pastured

2-4 Tbs coconut flour*

1 Tbs coconut oil, plus more for the pan

1 tsp vanilla

1/2 tsp baking soda

1/2 tsp cinnamon

1/4 tsp nutmeg

1/8 tsp ground ginger

pinch of sea salt

 

Instructions:

 

Score plantain lengthwise on all sides and then cut off both ends.  Peel off skin and slice plantain into rounds. 

 

Place cut plantains along with the rest of the ingredients into a food processor, and blend until fully combined and smooth.

 

Let batter sit for 2-3 minutes, allowing the coconut flour to soak up some of the liquid.  At this point, you will be able to determine if you need to add more flour or not.

 

Heat griddle over low heat.  Melt a few tablespoons of coconut oil on the griddle and using a measuring cup, pour a scant 1/4 c of pancake mixture onto hot griddle.  I like to make my pancakes small,  silver dollar size.  They are easier to flip this way and just look so darn cute! 

 

Cook for 2-3 minutes, or until golden brown on one side.  Flip and cook an additional 2-3 minutes, or until golden on both sides. 

 

Serve immediately with copious amounts of grass fed butter and pure maple syrup and enjoy!

 

 

*The amount of coconut flour you use will vary, depending on the size and ripeness of your plantain.  I always start with two heaping tablespoons, and add more as needed.  You are looking for a semi-thick pancake batter, similar to the consistency of brownie batter.  Not enough coconut flour, and your mixture will be too thin, leaving you pancakes that taste great, but are missing their fluffiness.  Too much coconut flour on the other hand, they will be too thick, and will take forever to cook through. If you do happen to add too much flour, fear not, this can be easily rectified by adding some more coconut oil, or even some coconut milk.   



 

 

 

 

 

 

 

 

Fried Plantains

Don't these look like little Chewbacca faces?  Once I pointed this out to my five year old Star Wars fanatic, these became his most requested dessert, which I can't complain about because these little beauties are a healthy treat anytime of the day.  Plantains are a big fruit that resemble a banana. Plantains are lower in sugar, and higher in starch than their popular cousins, making them a perfect Paleo snack.  

On the left, an unripe green plantain, on the right,  a near-death one! 

Plantains are very popular in Africa and Latin America, often referred to as the pasta and potatoes of the Caribbean. Plantains are considered a fruit, but often treated and regarded as a vegetable.  They are usually fried or baked and can be enjoyed at every stage of ripeness, from green and unblemished, to completely black.  In it's green stage, plantains are bland, starchy, and firm in texture, lending themselves well to savory dishes.  As the plantain evolves and turns black, it develops a much sweeter flavor and a slightly more banana-y aroma yet still remains quite firm.  In this fully ripened state they are well suited for recipes that benefit from a hint of sweetness, such as pancakes.  Plantains are highly nutritious and are:

• good source of potassium and vitamins A & C
• high in fiber
• rich source of B complex vitamins, particularly high in B-6
• fairly high in minerals including magnesium, iron, and phosphorus

 

 

When people ask me about our Paleo lifestyle, one thing I  notice is most people tend to clump low-carb and Paleo together.  This is a common misconception.  As I like to tell people, "Paleo isn't low carb, it's low crap."  As a family, we love our starchy tubers, root veggies, and pretty much every piece of fruit known to man.  Our bodies need carbohydrates to function properly, and if you are an active person, engaging in regular physical activity, up'ing your carb intake is absolutely essential.  It is also imperative that children receive enough healthy carbs.  Of course, the type of carbohydrates you consume is of utmost importance.  We steer clear of simple carbs, and spend our time enjoying complex carbohydrates at every meal.  I could write a whole post about the low carb craze, and how it can sabotage an athlete's performance faster than any other dietary choice, but for the sake of this article, I'll keep it short and concise. 




Carbohydrates are an essential nutrient, providing the body with energy, both short and long term. In large, stamina, endurance, and power, are completely dependent on adequate glycogen stores, and the only way to provide muscles with glycogen is to supply the body with carbs. Muscles have about a three hour glycogen store, and without constantly replenishing them, you experience glycogen depletion, and athletic performance suffers greatly, as well induces symptoms including fatigue and decreased cognitive ability.  Carbohydrates also:

• are necessary for brain function
• supply the body with vitamins and minerals
• provide the body with fiber

 

 

I have to admit, before adopting the Paleo lifestyle, I had never touched a plantain.  As far as I was concerned, they were just funky looking bananas that I had no idea what to do with.  My first run in with a plantain, came in the way of crackers and called for really green plantains.  I fell in love with them from the very first bite, (due mostly to the fact that I hadn't enjoyed a crunchy cracker in over a year), but I loved them nonetheless.  After my first successful attempt, I began utilizing plantains in all sorts of recipes, from pancakes to brownies, and was intrigued with how versatile they were. 






At this point, your whole house will be enveloped in the sweet, fragrant aroma of fried plantains!

Plantains are a jack-of-all trades and I couldn't believe it had taken me 30 some odd years to discover them.  One of the many remarkable things I've learned since adopting a real food lifestyle, is the discovery of a whole new world of food that I never knew existed.  I find myself venturing away from the mundane, predictable veggies, and going down the road less travelled as far as produce is concerned.  Veggies I once avoided out of sheer ignorance, I now find myself not only trying, but loving as well.  The overlooked, the shunned, the outcasts.  Rutabagas, turnips, parsnips, beets, and plantains, have all found a safe haven of acceptance on our plates.



All covered in cinnamon-coconut sugary goodness!

Plantains are undoubtedly good in a variety of recipes, but sometimes simplicity rules.  My all time favorite way to enjoy plantains are simply baked or fried.  No frills, no bells and whistles.  I enjoy making tostones, a classic Latin American dish which uses green plantains, fries them twice, and then are sprinkled with salt.  But the most popular version, in my house at least, is using ripe plantains, fried in nourishing coconut oil, and sprinkled with coconut sugar and cinnamon.  Prepared this way they really satisfy a sweet tooth and make for a nutritious post-workout snack or dessert.

So next time you're perusing the produce section, pick up a few plantains and give them a try.  I promise you won't be disappointed!

Fried Plantains

1 fully ripe plantain, black, or yellow with black spots
3 Tbsp extra virgin coconut oil, or enough to cover bottom of pan
2 Tbsp coconut sugar
1/4 tsp cinnamon

Mix coconut sugar and cinnamon in small bowl and set aside.


Prepare plantain by cutting off both ends.  Score the plantain on two or three sides, then peel off skin.  Slice into 1/4" -1/2" rounds. 

Heat oil in small sauté pan over medium heat.  Place slices in hot oil and fry for 1-2 minutes on each side until golden brown, taking care not to burn.  If it seems like they are cooking to quickly, turn heat down to medium-low.

Remove from heat to a paper towel lined plate and immediately sprinkle on cinnamon-sugar mixture.  Allow to cool slightly (or dive right in and suffer the consequences!)and enjoy!