Coconut Oat Pancakes with Blueberry Chia Compote


Happy Wednesday!

This week I have a wonderful guest blogger – Lizanne from Not Your Typical Dietician!

Lizanne and I have been bloggie friends for quite some time now and I love her fresh perspective on nutrition and healthy eating! She comes up with amazingly delicious recipes and is very inspiring! Not to mention her photography is stunning!

Take it away Liz!

What an honour to be featured on Nutritionist in the Kitch today! This girl seriously knows how to eat healthy food without skipping on taste. She never ceases to amaze me with her super tasty creations and I will often find myself whipping up healthy morsels in the kitchen or going for killer workouts after reading her inspiring words. She got me hooked on these and they NEVER last more than 2 days in my house. Oh and how adorable is Christal and her hubby – a true testament from their challenge together that health can be achieved and enjoyed together as a couple!

So I know how much Christal loves her breakfast (hello apple caramel pancakes!) and seriously who doesn’t like pancakes? Especially if they’re guilt free right!?

If you don’t have time to make pancakes in the morning, these keep really well in the fridge or freezer. They make a quick breakfast if you put a couple in the toaster and top them with almond butter and fresh banana – divine!

So here they are straight from another nutritionist’s kitchen all the way in Sydney, Australia.

These babies are seriously delicious, moist and syrupy – all things you want in a pancake. They are also really good for you. Here’s why:

  • Eggs – a great source of protein to sustain you throughout the day and fuel muscle fibres, they’re also rich in essential fatty acids and fat-soluble vitamins (A,D,E,K)
  • Coconut – an excellent source of fibre, manganese and copper for healthy bones, red blood cells and immune system
  • Oats – loaded with a soluble beta-glucan fibre which has been shown to reduce cholesterol and help with weight loss
  • Chia seeds – these beautiful little seeds can contain up to 6g of fibre in one tablespoon! We need at least 30 grams of fibre per day to reduce our risk of cancers, heart disease and digestive diseases. Chia seeds are also a really good source of heart-healthy omega-3 fatty acids, protein, potassium and calcium.
  • Blueberries – packed with antioxidants such as anthocyanin, vitamin C, E, and A keep us beautiful and boost our immune system. 
 
 
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Coconut Oat Pancakes with Blueberry Chia Compote by Not Your Typical Dietician
 
Serves: 8 pancakes
Ingredients
Instructions
  1. Pancakes
  2. Combine all the pancake ingredients (except the banana) in a mixing bowl.
  3. Rest the mixture for 10 to 15 minutes to allow the chia seeds and oats to soften.
  4. Add the mashed banana and mix through thoroughly.
  5. Heat a non-stick pan on medium heat and add 1 teaspoon coconut oil.
  6. Scoop pancake mixture into heated pan and reduce heat.
  7. Flatten each pancake slightly to allow even cooking.
  8. Flip the pancakes over and cook until golden.
  9. Compote
  10. Add chia seeds to coconut milk and let stand for 5 minutes to thicken.
  11. Lightly warm the blueberries in a pan or a microwave for 10-20 seconds.
  12. Squash the blueberries with a fork and add to chia seed mixture.
  13. Combine well.
  14. Layer each pancake with the blueberry compote, top with more blueberries and drizzle with raw honey or maple syrup. Enjoy!
Nutritional Information
Serving size: Per Pancake Calories: 135 kcal Fat: 6.6g Carbohydrates: 13g Sugar: 5.6g Fiber: 3g Protein: 4.4g
 
 
Wow! What a great recipe – how delicious do those look?!
 
Thanks Lizanne for the lovely post! Below is Lizanne’s bio and other ways to connect with her!
 
Have a great rest of the week!
 
Christal
 
Nutritionist in the Kitch
 

 

Lizanne lives out her passion for health, food, and exercise as a Dietitian and Personal Trainer in Sydney, Australia. She loves to help people achieve their health and nutrition goals so they can live their best life. On the weekend you will often find her in the kitchen making delicious healthy meals, running her heart out on the coastal paths of Sydney beaches, or spending quality time with her family and friends. Her blog Not Your Typical Dietitian is where she loves to share her nutrition knowledge and healthy recipes to help make the world a healthier and happier place!

Follow her on Facebook

Author: Christal Sczebel

Christal is the creator of Nutrition in the Kitch. She's a Certified Nutritional Consultant, twice published author, gluten and dairy free recipe developer, food photographer, speaker, wife, and mama. Christal loves good food, all things wellness, and loves to travel. Her wellness philosophy is centred around balance and sustainable health, life's way too short for boring diets and restriction!

  • Beautiful photos! I’m going to try and see if I can sub the eggs with flax and water to make them vegan. The compote with the coconut and chia is such a great idea for making it super thick -that would probably be a good chia pudding as it is!

  • I am a fond one of the flax seed and egg pancake but this sure is fabulous too. The oats make it light and fluffy and I love the texture. The compote really was a hit. I also added a bit of plain yogurt on top as I like yogurt on my pancakes. I just added a tablespoon. I like the fact that you can freeze these so that you can double up the recipe. Everyone eating gluten free should try these pancakes if they can have oatmeal. LOVE it!

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