An easy, vitamin-rich pancake recipe

Bananas are a rich source of vitamin B6, which helps to make red blood cells and may also prevent the mood swings caused by premenstrual syndrome (PMS). An amino acid in bananas stimulates the production of seratonin which has a calming effect on the body. These nutrients make this recipe a healthy option for everyone.

Preparation time 5 minutes

Cooking time 25 minutes

Serves 4

Nutritional information per serving: 402 Calories, 15 g Fat, 3.4 g Saturated Fat, 7 g Protein, 63 g Carbohydrate, 2.9 g Fibre, 62 mg Cholesterol, 238 mg Sodium

Ingredients:

• 75 g (1/3 c) walnuts
• 125 g (1/2 c) flour
• 125 ml (1/2 c) low-fat (1%) milk
• 1 large egg
• 1 large egg white
• 15 ml (1 tbsp) light olive oil
• 15 ml (1 tbsp) butter, melted
• 10 ml (2 tsp) granulated sugar
• 5 ml (1 tsp) vanilla extract
• 1 ml (1/4 tsp) salt
• 75 g (1/3 c) finely chopped crystallized ginger
• 50 g (1/4 c) fresh lime juice
• 30 ml (2 tbsp) packed light brown sugar
• 3 bananas, thinly sliced

1. Preheat the oven to 180°C (350°F). Toast the walnuts for five minutes, or until crisp and fragrant. When the walnuts are cool enough to handle, coarsely chop them.
2. Increase the oven temperature to 220°C (425°F). Lightly oil a 25 centimetre (10 inch) nonstick skillet and place it in the oven.
3. In a large bowl, stir together the flour, milk, whole egg, egg white, oil, butter, granulated sugar, vanilla and the salt until well combined. Stir in the ginger.
4. Pour the batter into the hot pan, return the pan to the oven, and bake for 12 to 15 minutes, or until the pancake has puffed up and is golden brown.
5. Meanwhile, in a large skillet, combine the lime juice and brown sugar, and cook over medium heat until the sugar has melted. Add the sliced bananas and cook for three minutes, or until the bananas have softened. Stir in the walnuts.
6. To serve, cut the pancake into wedges and top each wedge with the banana-walnut mixture.

Serve this oversized pancake for dessert or as the main attraction at a Sunday brunch or just for an everyday breakfast that will give you a healthy start to your day.