White Bean Pancakes

These fluffy pancakes are packed with slow-release carbohydrates and extra protein to help fuel training and support recovery. Made with white beans for added fibre and gut health, they’re a delicious breakfast or snack that can easily be boosted with extra carbs for race day.

Ingredients

• 1 large ripe banana
• 2 eggs
• 1 can white beans – drained and rinsed
• 1 cup milk
• 2 tsp vanilla extract
• 1/2 cup caster sugar
• 1 cup self-raising flour
• 1 tsp baking powder
• Cinnamon (to taste)
• 1 pinch salt
• Butter – approx. 40g for cooking

Topping options:

• 1 tbsp mixed berries
• 1 tbsp greek yoghurt
• Squeeze of lemon
• 1 tsp sugar

Method

1. Optional: preheat oven to 100 degrees celsius. (see step 6).
2. With a blender, blitz together the banana, rinsed white beans, egg, sugar, vanilla, and milk.
3. In a separate bowl, mix together the flour, cinnamon, baking powder and salt. Make a well in the middle and with a whisk, gradually stir in the wet ingredients from the blender. Note – the mixture will be quite thick, this is ok, it will make a nice fluffy pancake.
4. Heat a large fry pan to a medium-hot temperature. Melt a teaspoon of butter into the pan – it should melt straight away but not brown. Using a ¼ cup measure, add pancake mixture to the pan – you can usually fit three in a large pan.
5. Wait 2 – 3 minutes watching for bubbles to appear. When they appear, flip the pancakes and cook for another 2 – 3 minutes
6. Add butter to the pan in between batches. You can use a non-stick frypan without butter but you lose some of the flavour. Keep pancakes warm in the oven on a low temperature (100 degrees) while the rest cook.
7. Serve with berries, yoghurt, lemon, sugar, Nutella – your choice!

These are also great plain as a snack – great for pre-training or race days and you can add jam/Nutella/honey for extra carbs.

* Per 96 g pancake