Craving a delicious and nutritious breakfast that aligns with your AIP diet? Look no further than this easy AIP banana pancakes recipe. These fluffy pancakes are made with simple, whole-food ingredients like coconut flour and ripe bananas, offering a guilt-free and satisfying meal. No eggs are required, making this recipe perfect for those with egg sensitivities or allergies.
Are you ready to elevate your breakfast game? This easy AIP banana pancake recipe is the answer. With just a few simple steps, you can whip up a batch of these delectable pancakes that are both nourishing and delicious. Whether you’re following an AIP diet or simply looking for a healthy and tasty breakfast option, this recipe is sure to become a new favorite. So, let’s get cooking!
What is the AIP Diet?
The Autoimmune Protocol (AIP) diet is a highly restrictive elimination diet designed to identify and address food sensitivities that may contribute to autoimmune conditions. By removing common inflammatory foods, such as grains, dairy, legumes, nightshades, eggs, seafood, nuts, and seeds, the AIP diet aims to reduce inflammation and improve immune function. While the AIP diet is relatively new, it has gained popularity among individuals with autoimmune diseases like Hashimoto’s thyroiditis, rheumatoid arthritis, and inflammatory bowel disease.
The Paleo Foundation research showed promising results, indicating that the AIP diet can reduce symptoms, improve quality of life, and potentially support thyroid function in individuals with Hashimoto’s thyroiditis. However, it’s important to note that more research is needed to fully understand the long-term effects of the AIP diet.
While the AIP diet can be effective for some, it is crucial to consult with a healthcare professional before starting this or any restrictive diet. The extreme restrictions of the AIP diet can make it challenging to follow long-term, and it may not be suitable for everyone. It’s essential to work with a qualified healthcare provider to create a personalized dietary plan that meets your specific needs and goals.
What is Cassava Flour?
Cassava flour, derived from the root of the yucca plant, is a versatile gluten-free flour that adds a unique texture and flavor to AIP pancakes. While coconut flour is a popular choice for AIP baking, cassava flour offers a slightly different taste and nutritional profile.
With its fine consistency and minimal flavor, cassava flour helps thicken the pancake batter, contributing to a hearty and satisfying breakfast. However, it’s important to note that cassava flour contains carbohydrates, so those following a strict low-carb diet may want to adjust their intake accordingly.
Tips & Tricks for AIP Banana Pancakes
Proper Batter Blending
To ensure a smooth and consistent batter, blend the ingredients in the correct order: liquids first, followed by dry ingredients, and finally, the banana. Avoid overblending, as this can lead to a tough texture. A brief blend of 15 seconds is usually sufficient.
Cooking Technique
Melt coconut oil in a large skillet over low-medium heat. Use a small spoon to portion the batter onto the skillet, creating small, silver dollar-sized pancakes. Gently press down on each pancake with the back of a spoon to ensure even cooking.
Patience is Key
Resist the urge to flip the pancakes too soon. Allow them to cook slowly and steadily for about 3 minutes, or until the center begins to set. This patience will result in fluffy, well-cooked pancakes.
Avoid Overcrowding
To maintain optimal cooking conditions, avoid overcrowding the skillet with pancakes. Cook them in batches, adding a bit of coconut oil to the skillet before each batch to ensure proper browning and texture.
How to Make AIP Banana Pancakes
Ingredients:
- Coconut oil, for frying
- 1/2 teaspoon baking soda
- 1/2 teaspoon sea salt
- 1 teaspoon pure vanilla extract
- 1.5 tablespoons apple cider vinegar
- 1/2 cup cassava flour
- 3/4 cup full-fat coconut milk
- 3/4 cup tiger nut flour
- 1/4 cup tapioca starch
- 1 large ripe banana
Carob Sauce (Optional):
- A few drops of pure vanilla extract
- 1/4 teaspoon salt
- 2 tablespoons melted coconut oil
- 2 tablespoons carob powder
- 2 tablespoons maple syrup
Instructions:
Pancakes:
- Combine all pancake ingredients in a blender and process briefly until just combined. The batter should be thick.
- Heat coconut oil in a large nonstick skillet over medium-low heat.
- Spoon batter onto the skillet, forming small pancakes about 2.5 inches in diameter. Cook until bubbles form on the surface and the edges begin to set, then flip and cook until golden brown.
Carob Sauce:
- In a small saucepan, whisk together all sauce ingredients.
- Simmer over medium heat for 3 minutes, stirring constantly.
- Transfer the sauce to a jar, let it cool to room temperature, and then refrigerate. Reheat as needed before serving.
Serve pancakes with fresh fruit and carob sauce, if desired.
Additional Tips
Leftover pancakes can be stored in an airtight container in the refrigerator for up to 3 days. Reheat them gently in a toaster or skillet. You can also freeze cooked pancakes. Place them in a freezer-safe bag and freeze for up to 3 months. Reheat them from frozen in a toaster or skillet.
Get creative with your toppings! Try adding fresh berries, nuts, seeds, or a drizzle of honey or maple syrup. You can also experiment with different sauces like a homemade berry sauce or a creamy coconut cream sauce.
Pancakes Too Dry: If your pancakes are too dry, it’s likely due to overcooking or insufficient moisture in the batter. To prevent this, cook the pancakes over medium-low heat and avoid overcooking. Additionally, ensure that you’ve used enough liquid ingredients, such as coconut milk, in the batter.
Pancakes Too Wet: If your batter is too runny, the pancakes may spread too thin and become difficult to flip. To thicken the batter, add more dry ingredients like cassava flour or coconut flour. Alternatively, you can let the batter rest for a few minutes to allow the flour to absorb the liquid.
Pancakes Don’t Hold Together: Pancakes that don’t hold together are often a result of overmixing the batter or using too much liquid. To avoid this, mix the batter just until the ingredients are combined. Overmixing can develop gluten, which can lead to tough pancakes. Additionally, ensure that you’re using enough binding agents like eggs or a flax egg.
Nutritional Breakdown
To provide the most accurate nutritional information, it’s recommended to use a nutrition analysis tool like Cronometer or MyFitnessPal. Input the specific ingredients and quantities used in your recipe to get a personalized breakdown. Keep in mind that nutritional values can vary slightly based on specific brands, ingredient variations, and portion sizes.
Estimated Nutritional Information per Serving (Approximate):
| Nutrient | Amount per Serving |
| Calories | 200-250 |
| Total Fat | 10-15g |
| Saturated Fat | 5-8g |
| Cholesterol | 0mg |
| Sodium | 100-150mg |
| Total Carbohydrate | 20-25g |
| Dietary Fiber | 3-5g |
| Total Sugars | 5-10g |
| Protein | 5-7g |
Remember: These are estimated values and may vary. The nutritional content can be influenced by factors like the specific brands of ingredients used and the exact portion sizes. For a more precise analysis, consider using a nutrition tracking app or consulting with a registered dietitian.
Tip: To reduce the carbohydrate content, consider using a lower-carb flour alternative like almond flour or coconut flour. However, this may affect the texture and taste of the pancakes.
Dietary Restrictions
This AIP Banana Pancake recipe is a fantastic option for individuals following specific dietary restrictions. It’s designed to be AIP-friendly, meaning it adheres to the Autoimmune Protocol diet, which eliminates common food allergens and triggers. Additionally, the recipe is Paleo-friendly, as it excludes grains and legumes.
Furthermore, it’s naturally gluten-free, making it suitable for those with celiac disease or gluten sensitivity. By using whole, natural ingredients, this recipe provides a delicious and nutritious breakfast choice that caters to various dietary needs.
Final Thoughts
These AIP banana pancakes are a delicious and nutritious breakfast option that’s perfect for those following the Autoimmune Protocol diet. By using simple, whole-food ingredients, you can enjoy a satisfying meal without compromising your health goals. Remember to experiment with different toppings and flavors to create your own unique pancake experience.
Whether you’re new to the AIP diet or a seasoned pro, these pancakes are a versatile and satisfying addition to your meal plan. So, why not give them a try and start your day off right?
FAQs
What does banana substitute in pancakes?
Bananas can substitute for eggs in pancakes. They add moisture and sweetness to the batter, creating a fluffy texture. Other substitutes include applesauce, mashed sweet potato, or yogurt.
Why do my banana pancakes fall apart?
Your banana pancakes may fall apart due to overmixing the batter, not cooking them long enough, or using too much banana. Overripe bananas can also make the batter too runny. To prevent this, mix the batter gently, cook until set, and use less banana or a thicker batter.
How to make pancakes with Mary Berry?
Mary Berry is a renowned British chef. To make pancakes with her recipe, you can refer to her cookbooks or online recipes. Her recipes typically involve a simple batter of flour, milk, eggs, and a pinch of salt. The key is to cook the pancakes over medium heat until golden brown on both sides.
Why are my banana pancakes rubbery?
Rubberiness in banana pancakes often occurs due to overcooking. Cooking them too long can dry out the batter, leading to a tough texture. To prevent this, cook the pancakes until bubbles form on the surface and the edges are set, then flip and cook for a short time on the other side.
