Dairy Free Banana Pancakes with Pumpkin
“Food allergy, one tiny part of who your child is – it doesn’t define the whole him/her.”
Are your kids ready to ease into Autumn? Being the season of pumpkins, I couldn’t resist sharing an easy practical and tasty dairy free banana pancakes recipe with you.
Do you know that the flavour of pumpkins can actually be overpowering in baking?
Bahee Van de Bor
Paediatric Dietitian
Why you’ll love these healthy banana pancakes..
They are fluffy and perfectly sized for toddlers. My daughter even asked me “is there chocolate in this?”
Cute, but no. The pumpkin does caramelise into this chocolatey flavour if you let the pancakes sit in the frying pan for longer than the intended 1-2 minutes.
You can also add 1/4 teaspoon of mixed spice which is entirely optional.
A pinch makes all the difference but it’s entirely up to you.
This gluten free pancake batter made 5 pancakes and with two tablespoons of maple syrup that’s roughly 4g sugar per pancake (which is just under a teaspoon).
Sugar tip: store the rest of the maple syrup bottle in the cupboard and top the pancakes with chopped fruit or berries. Remember, you don’t need to fear sugar, instead, teach your kids how to enjoy sweetened foods in portion sizes that are suitable for their little bellies.
What can your kids expect?
Fabulously healthy banana pancakes that are high in fibre owing to the smart carbs from the oat flour.
Oats contain around 9g fibre per 100g whist wholemeal or wholegrain flours provide around half the fibre content.
Ingredients
1/2 cup rolled oats (40g)
40g farine de blé noir or buckwheat flour
2 rounded teaspoons gluten free baking powder
1 medium banana mashed (110g)
2 heaped tablespoons pumpkin puree
4 tablespoons calcium enriched plant milk
1 tablespoon apple cider vinegar
1/4 teaspoon ground mixed spice
1-2 tablespoons maple syrup
Method
- In a mixing bowl, gently stir together the oat flour and gluten-free flour. To make the oat flour, simply grind this into a powder using a coffee grinder. If you don’t have a grinder, just use the oats as they are. Next, add the baking powder and combine.
- Mix in the mashed banana, pumpkin puree, plant milk and apple cider vinegar.
- Gently whisk, then add the ground mixed spice if using and finally the maple syrup.
- Heat a non-stick frying pan and add 1/2 teaspoon of dairy-free spread or vegetable oil to stop the batter from sticking to the pan.
- Add two tablespoons of batter, flatten a little using the back of a spoon and allow to cook over medium heat for 1-2 minutes.
- When the edges are dry, flip and allow the pancake to cook for a further minute or two.
- Serve the banana pancakes with plenty of fresh fruit and a glass of calcium-enriched plant milk.
This recipe makes roughly 5 small pancakes.
These banana pancakes with pumpkin are dairy-free, milk-free, egg-free, gluten and wheat-free.
These are also perfect for weaning, simply cut these up into strips for exploring hands!
For some children, you may need to purchase gluten free oats so do check this with your dietitian.
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Mastering Food Allergy
Does your child have a food allergy? Do you also worry about fussiness and tantrums at the dinner table?
Does it feel like your child has regressed from what used to be good eating and you just need help expanding the variety of their free from diet? Get in touch to see how I can help you.
