No-Brainer Banana Vegan Pancakes

Protein and B vitamins boost your baby’s cell, brain, and nervous system development, and iron adds to your iron stores, while fiber keeps your digestion running smoothly.

MAKES ABOUT NINE 5-INCH PANCAKES

NOT just for vegans—this awesome recipe will make anyone happy. Serve these pancakes with coconut flakes, berries, nuts, chia seeds, and maple syrup. Any leftover pancakes should be covered and refrigerated, or frozen with layers of parchment paper between each pancake. Reheat them in an ungreased skillet just until hot, one to two minutes per pancake. Don’t use the microwave, which will make the pancakes unpleasantly rubbery. Add 2 to 3 tablespoons of ground flaxseeds to the batter for a nutrition boost. See “How to Make Oat Flour,” here, for instructions on making and storing oat flour.

1 cup unsweetened almond or soy milk

1 tablespoon cider vinegar

1½ cups quick cooking or old-fashioned oats (check label for gluten-free)

1 tablespoon baking powder

2 tablespoons sugar

2 ripe bananas

Pinch of salt

½ teaspoon pure vanilla extract

2 tablespoons coconut or canola oil

• Combine the milk and cider vinegar in a small bowl to make “buttermilk”; let sit for 10 minutes.

• Place the oats in a blender and process to a flourlike consistency. Add the “buttermilk” mixture and all the remaining ingredients, except the coconut oil, and process for a minute or two. Scrape down the sides of the blender and continue to process until smooth and thick.

• Heat a medium-size skillet over medium to medium-high heat until hot. Using a heatproof brush, lightly brush the skillet with the coconut oil. Add a scant ⅓ cup of the batter and immediately swirl the batter to form a pancake. Cook until the surface bubbles and sets and the underside is golden brown, about 1 minute. Flip the pancake with a wide spatula and cook for 1 minute more, or until cooked through. Repeat this procedure with the remaining batter, lightly oiling the skillet as needed. You can keep the pancakes warm in a low oven.

Meal ideas

• Reduced-fat milk or yogurt (Pineapple-Banana-Calcium Smoothie, here)

• Fresh fruit

Meal ideas and tips for diabetes

• Reduce your portion size, or skip this recipe.

• Use a low-sugar jam (such as Polaner All Fruit; 2 teaspoons are FREE).

• Protein, such as natural nut butter or eggs

3 pancakes: Calories: 422 cals; Protein: 15 g; Carbohydrates: 79 g; Fat: 7 g; Fiber: 10 g; Sodium: 545 mg; Niacin: 4 mg; B₆: 0.4 mg; Thiamine: 0.7 mg; Copper: 1 mg; Iron: 4 mg; Magnesium: 166 mg; Manganese: 4 mg; Phosphorus: 434 mg; Selenium: 21 mcg; Zinc: 3 mg; 5 CARBS

KITCHEN WISDOM: HOW TO MAKE OAT FLOUR

TODAY, more than ever, whole grains are available in wonderful flours—you’ll find millet flour, teff flour, buckwheat flour, quinoa flour, and the list goes on. Oat flour, which you can make at home, is excellent in waffles, pancakes, muffins, cookies, and other baked goods. To make your own, blend old-fashioned rolled or quick-cooking oats in a food processor or blender until they are ground to a fine powder. Any leftover flour (not used in a recipe) can be stored in an airtight bag for later use. Making a large batch is advisable so you can keep it in your pantry. If prefer to buy oat flour, the following are good brands: Arrowhead Mills, Bob’s Red Mill, Gold Medal, Pillsbury, and King Arthur.