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Friday Food Fact: Oatmeal & Allergy-Friendly Pancake Recipe


Oatmeal is one of the world’s healthiest foods…replacing flour with ground oats is higher in fiber and less calories and high in omega 3 fatty acids.    The order of healthiest of oats are first steel cut, second rolled, last is instant.  Many of the instant oatmeal packets are laden with sugar so try to go with steel cut or rolled 1 minute oats and add your own honey or agave nectar, fruit, or protein powder after cooking to add a proti 

A quick fact about Oatmeal’s healthy properties: Soluble fiber and Insoluble fiber

Soluble fiber slows down the absorption of starch which is helpful in maintaining blood sugars, as well as, increases the absorption of cholesterol which helps lower bad (LDL) cholesterol levels.   Insoluble fiber is what helps keep you regular.

Banana Oatmeal and Quinoa Flour Eggless Pancakes
Yields 18
a delicious healthy pancake that is perfect for egg, dairy, and gluten allergies
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Prep Time
10 min
Cook Time
30 min
Prep Time
10 min
Cook Time
30 min
  1. 1 cup ground oatmeal
  2. 1 cup quinoa (or rice) flour
  3. 1/2 tsp baking powder
  4. 1/4 tsp salt
  5. 1 tbsp. cinnamon
  6. 2 ripe bananas
  7. 2 tbsp. honey
  8. 2 tbsp. vanilla
  9. 1 cup almond milk
  10. 1/2 cup coconut milk
  11. coconut oil for cooking pancakes
  1. Combine all dry ingredients in large mixing bowl
  2. Combine all wet ingredients with banana in separate bowl
  3. Mix all ingredients and mix with hand mixer
  4. Heat Coconut oil on med heat on a non stick surface
  1. The texture of the batter is not as smooth as regular pancake batter so you may have to manually spread it out a little otherwise it will be too thick in the middle and not cook through. I reheat in toaster or toaster oven every morning.
Adapted from EZ Cookbook
Adapted from EZ Cookbook
Kids Kitchen


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