Estimated Nutrition (whole recipe, rough)
Counts 9 of 10 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Banana | 1 medium (118g) | 105 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Salt | 1 tsp (6g) | 0 |
| Spirulina | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 280 g (1 ¼ cup or 10 oz ) all-purpose flour
- 2 tbsp white granulated sugar
- 2 tsp baking powder
- ½ tsp salt
- About 1 teaspoon powdered spirulina
- 2 tbsp vegetable oil
- 280 g (1 ¼ cup or 10 oz) rice milk ( soy might also work)
- 1 thinly- sliced banana
- Maple syrup
Directions
Sift and combine the flour, sugar, baking powder, salt, and spirulina in a big bowl.
In a separate bowl, mix oil and milk.
Make a well in the center of the dry ingredients. Dump in the liquid ingredients and lightly mix the two together. Do not whisk, beat, or otherwise try to mash out all of the batter lumps. You will end up with tough, flat, and ugly pancakes. Keep a light hand, and your pancakes will be fluffy.
Gently toss in the bananas and stir them just enough to coat in the batter.
Heat non-stick pan over medium-high heat, and spray evenly with oil.
Using a ⅓ cup measure as a scoop, dip into the batter and pour evenly into the skillet . Watch your heat carefully, you want it on medium-hot (don't burn them).
When bubbles begin to form in the middle of the pancake, and the edges look somewhat set, give it another spray of oil.
Immediately flip over, and cook for another minute or so on the other side.
Remove the pancake, and put it in the toaster oven on warm while you cook the remaining batter (or find some way of keeping it warm).
Spray the pan again, and repeat until the batter is all gone.