Easy Prebiotic Banana Pancakes/Waffle Mix

This recipe is designed to nourish your gut microbiome from the first bite, ensuring you start your day feeling energized and balanced. Easy to make, easy to keep, easy to re-heat & kids love them! This easy pancake and waffle mix is perfect for meal prepping, making your healthy breakfast routine effortless. Perfect for those with busy mornings!

I adapted this recipe from a naturopathic colleague of mine, when seeking advice for my daughter’s eczema. I added the hemp seeds and used green instead of ripe bananas for the protein and prebiotic boost! I personally, don’t add sweetener for my daughter, but it definitely could be added if needed! And top with your favourite healthy fats for a complete and satisfying breakfast that ACTUALLY keeps you full. The combination of protein, fibre and a healthy fat is the golden ticket to health!

Ingredients:

• 1 green banana

• 1/2 cup rolled oats OR buckwheat flour for GF version

• 1/2 teaspoon baking powder

• 1/2 teaspoon cinnamon

• 1 tablespoon hemp seeds

• 1 egg

• 1/4 cup milk of choice

• olive oil for cooking

• 1 tablespoon of natural sweetener eg. coconut sugar, maple syrup (optional)

• pinch of salt (optional)

Steps

1. Add all ingredients to blender or food processor. Blend until smooth.

2. Alternatively - can mash the banana by hand in a medium bowl and then add the remaining ingredients and mix until combined.

3. Heat pan or waffle maker and add oil.

4. Pour small amounts of batter on the pan.

5. Cook for 2-3 minutes until bubbles form on the surface and edges look set. Flip and cook for another 1-2 minutes.

6. Serve with favourite toppings: yogurt, maple syrup, nut butter, fresh fruit.

   This recipe usually makes around 4 small pancakes (serving size 2 pancakes).

Benefits

Green Bananas: The Prebiotic Secret Weapon

Unlike ripe bananas, green bananas 🍌 are a fantastic source of resistant starch. This type of starch bypasses digestion in the small intestine and travels to your large intestine, where it acts as a potent prebiotic. It feeds your beneficial gut bacteria, promoting a diverse and thriving gut microbiome crucial for overall immune function, digestive health, metabolic health, hormone health and even mood stability. This fibre boost is also essential in regulating insulin to prevent blood sugar dysregulation.

Oats & Buckwheat: Fiber-Rich Gut Nourishers 💛

Both are incredibly rich in dietary fiber, including soluble fibers that act as prebiotics. Oats contain beta-glucans, known for their powerful gut-supporting and immune-modulating effects. Buckwheat, a naturally gluten-free pseudocereal, provides additional fiber and a range of minerals, all contributing to healthy digestion and a happy gut environment.

Hemp Seeds: Tiny Seeds, Mighty Benefits

Adding hemp seeds elevates this recipe's nutritional profile even further. These tiny wonders are a complete protein source, providing all nine essential amino acids necessary for body repair and function. They are also packed with essential fatty acids, including Omega-3s and Omega-6s in an ideal ratio, which are crucial for reducing inflammation and supporting a healthy gut lining.

This recipe is perfect for those who struggle with:

• not getting enough fibre

• constipation

• insulin resistance

• type 2 diabetes

• weight management

• diarrhoea

• inflammatory conditions

• autoimmune conditions

• recovering after one or multiple courses of antibiotics

• intestinal dysbiosis

• leaky gut

• high cholesterol

• IBS

• SIBO

• fatigue or low energy

• gluten-free breakfasts

• coeliac disease or gluten sensitivity

  Or those just looking to boost their nutrient intake and diversify their diet! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a qualified healthcare professional.