Thursday, 10 January 2013


Half a plantain contains 110 calories, so this is a great carb source to fuel up pre-race or workout. Plantains do not contain any fat, sodium or cholesterol, making it a healthy option for the heart. A serving of plantains also contains 2g of fibre and 1g of protein.
Bananas like plantains contain beta carotene, a type of vitamin A that is contained in carrots. The World's Healthiest Foods reports that plantains also offer vitamins C, B1, B3, B6, B12, K, and folate. Minerals include iron, magnesium, potassium, zinc, iodine, phosphorus, chloride and selenium.

Rice bran oil is 100% pure, contains plant sterols, vitamin E and is light in flavour for cooking.

If preferred, unsweetened soya milk can be used instead of rice milk.  Fine oats can be found in health food stores or online, it is a very cheap product and can be used in cooking or added to smoothies and shakes as a complex carb source. 

Porridge oats can be ground fine in a good blender if you do not have any fine oats at hand. 


1x Ripe Plantain

30g Fine Instant Oats

30g Brown Rice flour

1x tbsp Rice bran oil (similar)

1x tsp Acai powder

Rice Milk (similar)

Pure Coconut water


METHOD:  Thinly slice the plantain into a mixing jug or bowl, add the oil and whisk, stir until smooth and thick texture, it will look lumpy but needs to be smooth as possible. 

Add the flours and acai, then approx 30ml water. Stir in and then whisk, add about the same amount of rice milk and keep whisking. 

The texture will look slightly lumpy, this is normal. Keep whisking until you get a smooth batter. A thicker consistency than English pancakes works best.

Heat the oven on low with a plate ready. Heat an omelette size frying pan on medium, add rice bran oil or similar, add the batter to make an approx 14cm size pancake. 

Once the edges are slightly golden and the batter has dried, flip the pancake.  Note this batter cooks slower than regular pancakes, but a few minutes will do it.  Keep warm on the plate in the oven. 

This recipe serves four good size pancakes. Serve with berries, agave syrup or sweetener. 


No comments:

Post a Comment

Please add your comments on nutrition for running here. I would like to hear about your favourite blends too! Luke