It’s not until you’ve been on the autoimmune protocol for a little while that you realise there’s a way to make pretty much any foods you’re having a craving for. Chocolate brownies? You can make a version of those with carob powder. Pizza? Yep, you can make that out of tapioca flour and just top with veggies and prosciutto.
… if you need that vanilla-scented waft from the frying pan at 8am on a Sunday morning, with a texture that’s chewy on the inside and crisp and golden on the outside, boy do they satisfy a craving.
And then there are pancakes. You can totally make AIP pancakes without eggs, dairy, and wheat flour.
Now these aren’t the bouncy, fluffy pancakes you’d get if you beat an egg into mashed up banana. They’re denser, and more starchy. But if you need that vanilla-scented waft from the frying pan at 8am on a Sunday morning, with a texture that’s chewy on the inside and crisp and golden on the outside, boy do they satisfy a craving. I’ve added some cinnamon here for warmth, but also to balance out the banana-flavour of the plantains with the vanilla. They’re so good!
You can tuck into your pile of plantain pancakes without any guilt, too as they’re a source of vitamin B, potassium, and vitamin C. They’re a bit carb-tastic though, so they’re good for treats but if you’re watching your carbs then they’re not for every day consumption. The blueberry sauce that’s served alongside them is sweet and vanilla-scented. It’s also stained with dark blueberries so you’re getting your vitamin C and antioxidants, too – double bonus.
Seriously, these pancakes are practically a health food.
You can get hold of fresh plantains in larger supermarkets and in some Asian and Caribbean stores. I always buy them green – they’re gorgeous for making plantain chips with or for slicing up and squishing down with a plate before frying as tostones. To keep them greener for longer, keep them in the fridge. You’ll be surprised at what a difference this makes to their shelf life. If you want to ripen them quickly, for frying and sprinkling with cinnamon, or making pancakes with, keep them out on the worktop.
For this recipe, you’ll need a very ripe plantain – the skin should be completely black. Inside you’ll be treated to custard-yellow flesh that mashes easily and smells like a toffee-flavoured banana. Beautiful.
With just a handful of ingredients, these pancakes take about 10 minutes to put together and the blueberry sauce can be made up in seconds. A quick sizzle and a flip in the pan and they’re ready.
Sticky, chewy, and sweet. I hope you love them as much as I do.
- 1 large, ripe plantain (the skin must be completely black)
- ¼ tsp ground cinnamon
- ½ tsp vanilla extract
- 1 tbsp mild, unflavoured coconut oil
- 2 large handfuls of blueberries - I used frozen
- ½ tsp vanilla extract
- 3 tbsp maple syrup
- Start by carefully peeling the plantain - the skin should come off fairly easily. Chop the plantain into chunks and place it in a bowl. Mash with a fork until fairly smooth and then stir in the cinnamon and vanilla.
- Heat the oil in a large frying pan and drop in dessertspoons of the plantain mixture, spreading them out with the back of a spatula as you go, into small pancakes. Leave to sizzle for 2-3 minutes or so on one side, and then gently slide the spatula underneath and flip them over. The underside should be golden and slightly caramelised. Keep the plantain pancakes on a low to medium heat so that they don't burn. Continue to fry on the other side, until golden and cooked through. Lift out the cooked plantain pancakes onto a plate. You might need to fry the pancakes in batches.
- Once the pancakes are cooked, make the sauce. Tumble the blueberries into the now empty pan with a clatter and turn up to a medium heat. Pour over the vanilla and maple syrup and let it bubble up for a minute, as the blueberries soften and release their dark purplish juices.
- Serve the pancakes in a pile while they're still warm with the blueberry sauce drizzled over the top.