The ultimate, post-run coconut and banana pancakes

Name: The ultimate, post-run coconut and banana pancakes
Prep time: 5 min
Cook time: 7 min
Total time: 12 min
Yield: 2 serving(s)
Ingredients: 2 Bananas; 45 g Ground Almonds; 15 g Desiccated Coconut; 1 Medium egg, beaten; 1 tbsp. Non-Dairy Milk (use dairy milk if you prefer it); Olive oil for frying; 1 tbsp. Chopped Pecan Nuts; 1 tbsp. Honey

They'll be ready in 12 minutes.

By Sam MurphyUpdated: 13 March 2019

Jump to recipe

These indulgent pancakes make for a perfect post-run brunch or perhaps a hearty pudding for special occasions. They are quick and easy to prepare – you can even blend all the ingredients in a food processor. Banana is a natural sweetener, so there’s no need to add sugar, and the almonds and pecans pump up the protein power, giving a 3:1 ratio of carbohydrate to protein – which is perfect for recovery purposes.

Why is it a great recipe for runners?

Bananas: A great food for refuelling – bananas are packed with carbohydrates and they’re rich in potassium, fibre and vitamins C and B6, which is needed for protein metabolism.

Pecans: Pecans are rich in heart-healthy monounsaturated fats and high in vitamin E, an antioxidant. They are also a good source of manganese, a mineral that plays a role in bone health.

Coconut: While it’s true that coconut is high in saturated fat, it is mostly lauric acid, a medium-chain-triglyceride that raises levels of ‘good’ HDL cholesterol and also has antibacterial properties.

Per serving: 520 calories, 35g carbohydrate, 12g protein, 36g fat, 10g fibre

Recipe from: The Paleo Diet Made Easy Cookbook by Joy Skipper

Advertisement - Continue Reading Below

Yields:

2 serving(s)

Prep Time:

5 mins

Cook Time:

7 mins

Total Time:

12 mins

Cal/Serv:

520

Ingredients

2
Bananas
45 g
Ground Almonds
15 g
Desiccated Coconut
1
Medium egg, beaten
1 Tbsp.
Non-Dairy Milk (use dairy milk if you prefer it)
Olive oil for frying
1 Tbsp.
Chopped Pecan Nuts
1 Tbsp.
Honey

Directions

1. Step 1Mash one of the bananas in a bowl and stir in the ground almonds and coconut.
2. Step 2Beat in the egg, adding enough milk to the mix to make a think batter (you may need slightly more than 1 tablespoon).
3. Step 3Head the oil in a large frying pan and place four spoonfuls of the batter in the pan, keeping them separate.
4. Step 4Cook for 3-4 minutes until golden underneath, and then flip over and cook for a further 3-4 minutes on the other side.
5. Step 5Slice the other banana and serve on top of the pancakes, sprinkled with the chopped pecans and a drizzle of honey.