So here is my recipe for banana panaffles. Which is a mixture between a waffle and a pancake. Or a true American style pancake. As they are a little smaller but a lot thicker. I have tried to make this healthier, and think I've succeeded. My children really enjoyed them. We served ours with organic carab + hazelnut spread. If you're vegan please substitute the egg whites for 2 tablespoons of your favourite vegan yogurt.
2 tbsp of vegan yogurt
1 cup of wholegrain rye flour
1 to 1 1/2 cups of milk of your choice
1 TSP of bicarbonate soda
Coconut oil or oil of your choice for greasing pan
Whisk the yogurt until bubbly. Then add in mashed banana, milk then flour and bicarbonate soda. Mix well. It's a lumpy looking mixture.
Grease pan. Heat on a medium to high temperature. Fill ladle around 3/4 full and pour into pan. When the panaffle starts to bubble slowly lift the edges with a fish slice, if browning carefully put the fish slice under as much of panaffle as possible then flip. When the other side is brown, it's ready!!
Makes around 8. Serve with additional fruit. Maple syrup or organic chocolate spread.
A healthier version for the weekend brunch.
You could replace banana with blueberries or other fruits for a change. Or mix a few different fruits.
Benefits of rye:
Rye is a grain with a strong, unique flavour and looks similar to wheat but is more long and slim. The color of rye can vary from yellow-brown to gray or green. It can come in many forms, such as the whole rye berry to rye flour, rye flakes, or a variety of rye-containing products. Rye flour is better than wheat because it’s more difficult to separate the bran and germ from the grain in rye, and therefore will usually contain more nutrients than wheat flour. When using rye to make bread, it’s important to know that its gluten is less “elastic” and holds less gas than wheat does during the leavening process, which means the bread made with rye flour will be denser than bread made with wheat flour. This grain is native to Central Asia and commonly used by humans; however, most of the rye grown in the United States is used for the feeding of livestock. Unlike other grains that are more popular, rye was viewed as “second class” or food for the poor in the past. In the times of the Greeks and Romans, as living standards started to increase, eating rye became less common. Today, the majority of rye comes from Russia, Poland, China, Canada, and Denmark. A very good source of dietary fibre, phosphorus, magnesium, and vitamin B1, a great characteristic of rye is that is has a 4:1 ratio of magnesium to calcium. This is an important quality because many Americans today actually get plenty of calcium, if not too much, but are quite deficient in their magnesium intake. This ratio of too much calcium and not enough magnesium can lead to problematic conditions such as kidney stones, the calcification of joints that leads to arthritis, and the calcification of arteries and vessels that leads to arteriosclerosis. Getting enough magnesium helps to balance the effects of calcium, and it’s a great heart-friendly mineral. Magnesium is vital for so many things in the body that it is arguably one of the most important minerals! So consuming foods that have a healthy amount of magnesium like rye is very important for good health. The high fibre content in rye makes it a great food for diabetics as high fibre foods help to decrease or prevent spikes in diabetic’s blood sugar levels. Furthermore, rye and the fibre it contains help to minimise the symptoms that are related to irritable bowel syndrome. Many scientific studies have also proven that high fibre foods help to significantly reduce the risk for colon cancer because the fibre adds bulk to the stool, helping to excrete the toxins from the body more rapidly. When stool remains in the intestines for too long, the toxins are not only reabsorbed into the body, but it causes inflammation to the intestines that can eventually be a factor in the development of colon cancer. Rye flour in particular helps to add bulk to the stool because it has a lot of non-cellulose polysaccharides that have a high water-binding ability. This means that as water is bound in the intestines, not only does it help the individual to feel full, but it helps to normalise bowel functioning by making the stools larger and softer, which makes them easier to be passed. Rye has the ability to encourage the production of butyric acid, a fatty acid required for a healthy colon. Studies show that butyric acid helps keep the lining of the intestines healthy and therefore helps relieve symptoms that are associated with inflammatory bowel disease, Crohn’s disease, and other such intestinal problems. Studies are also showing that butyric acids can cause cancer cells to turn into normal cells. This is a unique characteristic because most substances that help fight cancer either kill the cancer cell or cause the cancer cell to kill itself, but butyric acid seems to have the unique ability to save the cell by normalising its function and returning it back to a normally functioning cell.
- See more at: http://www.sunwarrior.com/news/the-benefits-of-consuming-rye/#sthash.Xh1tVzAQ.dpuf