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KIWI magazine

Prep time: 20 minutes

Cook time: 25 minutes


  • 2 1/4 cups whole wheat flour
  • 2 tablespoons sugar
  • 2 tablespoons baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 teaspoon cinnamon
  • 1 teaspoon nutmeg
  • 1 egg
  • 3 tablespoons vegetable oil or melted butter
  • 2 cups low-fat buttermilk
  • 1 teaspoon vanilla
  • 2 bananas. mashed (or try 2/3 cup mashed or pureed blueberries or 2/3 cup canned pumpkin)
  • Butter or cooking spray for pan


  1. In a large bowl, combine flour, sugar, baking powder, baking soda, salt, cinnamon, and nutmeg, and whisk together until combined. Set aside.
  2. In a medium bowl, whisk egg until blended. Add the oil (or butter, if using), buttermilk,and vanilla to egg and whisk well. Add mashed bananas to egg mixture.
  3. Add the wet ingredients to the dry ingredients and mix with a spatula until well combined. Set aside.
  4. Heat a cast-iron or nonstick skillet, coated with 1 tablespoon of butter or cooking spray, over medium-high heat. Spoon the batter into the skillet, cooking two pancakes at a time, and let cook for about 2 minutes or until you see air bubbles forming. Then, carefully flip the pancakes over (they should be a light golden-brown color) and cook for an additional 2 minutes or so. Transfer to a plate to cool. Repeat process until all the batter is used up.
  5. While pancakes cool, cut 10 squares of wax paper to separate the pancakes for freezing. Once pancakes have cooled, stack them—separated by wax paper—and place in a freezer container. Write the date the pancakes were made on the container before storing in the freezer. They’re okay to keep for about 1 month.
Makes 8 to 10 servings

Per serving: calories 163, fat 5 g, protein 5 g, carbohydrates 27 g, dietary fiber 4 g

*Reheating instructions: Pop these in a toaster or toaster oven (just like you would warm frozen waffles) or heat for about 60 seconds in the microwave. Slather with jam, maple syrup, or your favorite pancake topping.

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