This recipe is a wonderful comfort food and also relatively healthy. It includes many ingredients to help you recover from a morning run or workout. Greek yogurt and milk provide protein, calcium and Vitamin D; the antioxidants in tart cherries help with muscle soreness; whole grain flour replenishes carbs, protein and fiber; bananas have potassium to stop muscle cramping; walnuts have good fats, protein and omega-3’s; eggs are lean protein also with omega 3’s which are good for brain and heart health. Also real maple syrup is an amazing functional food – even more so when paired with tart cherries.
Want to Veganize this recipe?
It’s quite simple in this case with easy substitutions – and the notes are to the side of each ingredient that needs changing in the ingredients list.
Banana Walnut Pancakes with Tart Cherry Maple Syrup
Equipment
- 2 Large Mixing Bowls
- 1 Set Measuring spoons
- 1 Set Dry Measuring cups
- 1 Liquid Measuring cup
- 1/4 cup scoop for measuring batter for pancakes (for measuring the size of the pancakes)
- 1 whisk
- 1 fork (for mashing the bananas)
- 1 rubber spatula
- 1 non-stick pan (size determines how many to cook at once)
- 1 plastic pancake turner (metal will damage non-stick pan)
- 1 oven (warmed to 180 degrees to hold pancakes hot if not serving immediately)
- 1 small saucepan
- a few paper towels
- 1 baking dish or plate (to hold the pancakes warm in the oven until serving)
Ingredients
For the Pancakes:
- 2 cups White Whole Wheat Flour (King Arthur has a great one)
- 2 teaspoons Baking Powder
- 1/2 teaspoon Baking Soda
- 1/2 teaspoon Kosher Salt
- 1 cup Greek Yogurt, plain (or plant-based for vegan)
- 1 cup Milk (or plant-based for vegan)
- 3/4 cup Banana, very ripe mashed (Keep ripe bananas peeled in freezer for this)
- 1/2 cup Walnuts, roughly chopped
- 1/4 cup Maple Syrup
- 2 each Eggs (sub flax eggs or egg-replacer for vegan)
- 1 teaspoon Pure Vanilla Extract
- 3 tablespoon Coconut oil, melted (or vegetable oil)
- 1 can Cooking Spray (or sub butter or vegan butter)
For the Tart Cherry Maple Syrup:
- 1/2 cup Tart Cherry Juice
- 1/4 cup Pure Maple Syrup
Instructions
Method of Preparation:
- Allow any chilled items (banana – if smashed from frozen, milk, yogurt, eggs) to sit out until room temperature. By allowing them to warm from chill, they mix better for a smoother batter that will make fluffier pancakes.
- Meanwhile start the tart cherry reduction. In a small saucepan, cook the tart cherry juice on medium high heat until it reduces by half (or even further if you want a thicker syrup). Add the maple syrup and whisk together. Set aside or in refrigerator to cool.
- In a large mixing bowl, whisk together the dry ingredients: flour, baking powder, baking soda, salt, walnuts.
- In the other large mixing bowl, whisk together the wet room temperature ingredients: yogurt, milk, smashed banana, maple syrup, eggs and vanilla first and then whisk in the oil last.
- Make a well in the dry ingredients and then pour the wet ingredients into the dry ingredients using the rubber spatula to gently fold together from the bottom of the bowl until there are no dry spots. It will be a thick batter that may be a bit lumpy – and that is okay.
- Allow the batter to sit for at least 5 minutes to rest.
- On a medium stove setting, heat the nonstick pan. Once it is hot, make one pancake with the ¼ measuring cup. The first one is always a tester, so don’t waste the batter until you get this one done. Cook the pancakes until the edges start to look set and lightly bubble holes around the outside show up, then flip and cook on the other side another minute or two. After this tester one, make as many in batches as fit well in your pan, wiping out the pan with paper towels and re-adding pan spray or butter to melt for cooking.
- Hold pancakes warm or eat immediately with thetart cherry-maple syrup. Enjoy!
Notes
Want to Veganize this recipe?
It’s quite simple in this case with easy substitutions – and the notes are to the side of each ingredient that needs changing in the ingredients list.
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