I love pancakes. I mean, who doesn’t? But I don’t always want to make a carb and sugar loaded breakfast for myself and my kids. So I started making paleo banana pancakes. And boy are they a hit! My kids scarf them. What they don’t realize is that they are loaded in nutrients thanks to the all natural whole foods ingredients inside them: bananas, almond flour and eggs. I topped mine with my 5 minute peanut butter caramel, sliced bananas, pomegranates and Nutsola. Tastes like dessert but 100% healthy and completely refined sugar free!
Now I have made a lot of banana pancakes in my day. These are by far the fluffiest. You can use almond butter and they are delicious, but they turn out more dense and flat. The almond flour + baking powder is the secret to a fluffy pancake.
My kids will eat these out of the fridge plain so I usually make a double batch and store some as a grab and go snack.
- Butter and maple syrup
- Peanut butter caramel (recipe here)
- Coconut yogurt
- Fresh fruit
- Nutsola (pick up a bag here)
- Fresh fig jam (recipe here)
You get the idea. These fluffy paleo banana pancakes are delicious no matter what you load on top of them. Since pomegranates are seasonal, I like to throw them on everything from pancakes to salads to stews. You can read more about the health benefits of pomegranates here. But since these pancakes are LOADED in almond flour, I thought we would talk a little bit about almonds.
The Evidence Based Health Benefits of Almonds
- Good source of antioxidants
- Anti viral
- Anti bacterial
- Reduces post meal glucose levels for increased blood sugar stabilization
- Increases satiety and effectively reduces hunger post meal
- Anti-aging. One study founds regular almond consumption to visibly reduce skin wrinkles (see study below.)
- Improves the diversity of your gut microbiome
- They are high in Vitamin E which has been linked to lower rates of heart disease, cancer and dementia
- They are high in magnesium which can help regulate blood pressure
- Improved cholesterol levels
- Reduces belly fat
- Can assist with weight loss
- Boosts metabolism
Wow! Who new these versatile tree nuts would have such an important health impact. Just another reason to make these delicious paleo banana pancakes!
Fluffy Paleo Banana Pancakes
- 4 large eggs
- 2 ripe bananas
- 1.5 cups almond flour
- 1 tsp baking powder look for aluminum free
- 1 tsp vanilla bean paste can sub vanilla extract
- Put all ingredients in a blender over high speed until well combined and smooth.
- Heat griddle to 350 or heat a pan over medium heat. Spray with avocado cooking oil or some other oil spray.
- Scoop by 1/4 cups onto the griddle. When they start to bubble, or the bottoms turn brown, flip them and cook the other side until done.
- Serve with toppings of your choice.
- Sliced bananas
- Fresh pomegranates
- Peanut butter caramel
Nutrition Research Reviews. 2011. Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts.
Applied Physiology Nutrition and Metabolism. 2019. Acute effects of an isocaloric macronutrient-matched breakfast meal containing almonds on glycemic, hormonal and appetite responses in men with type 2 diabetes: a randomized cross-over study.
Phytotherapy Research. 2019. Prospective randomized controlled pilot study on the effects of almond consumption on skin lipids and wrinkles.
Current Developments in Nutrition. 2019. Almond Snacking for 8 wk Increases Alpha-Diversity of the Gastrointestinal Microbiome and Decreases Bacteroides fragilis Abundance Compared with an Isocaloric Snack in College Freshmen.
New England Journal of Medicine. 1997. A controlled trial of selegiline, alpha-tocopherol, or both as treatment for Alzheimer’s disease. The Alzheimer’s Disease Cooperative Study.
Journal of the American College of Nutrition. 2010. Almond consumption and cardiovascular risk factors in adults with prediabetes.
Journal of the American Heart Association. 2015. Effects of daily almond consumption on cardiometabolic risk and abdominal adiposity in healthy adults with elevated LDL-cholesterol: a randomized controlled trial.
Asia Pacific Journal of Clinical Nutrition. 2008. The energetics of nut consumption.
International Journal of Obesity and Related Metabolic Disorders. 2003. Almonds vs complex carbohydrates in a weight reduction program.