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Prep 10 minCook 14 minServes 2
Ingredients
Why metric?
Metric avoids regional spoon ambiguity. US uses 5 mL tsp, 15 mL tbsp and 240 mL cup. Small masses stay in grams unless a verified recipe conversion exists. More on measurements
125 g plain wholemeal flour
7 g baking powder
1 g ground cinnamon
1 medium banana, peeled and mashed (120 g)
1 egg (51 g, shelled)
230 ml milk (237 g)
25 ml extra-virgin olive oil (23 g)
150 g frozen mixed berries
20 g walnuts, roughly chopped
25 g pure maple syrup
Method
Warm the berries in a small saucepan over low heat for 4-5 minutes, until they have slumped and released their juice. Set aside. Toast the walnuts in a dry pan for 2-3 minutes, until they smell nutty, and tip them straight out.
Whisk the flour, baking powder and cinnamon in a bowl.
In a second bowl, mash the banana smooth, then beat in the egg, milk and two-thirds of the oil.
Pour the wet into the dry and stir just until no floury patches remain. The batter should be thick and a little lumpy; beating it smooth makes tough pancakes. Rest 5 minutes.
Brush a non-stick frying pan with a little of the remaining oil and set over medium-low heat. Drop in heaped spoonfuls and cook 2-3 minutes, until bubbles break the surface and the edges look dry, then flip and cook 1-2 minutes more.
Keep the cooked pancakes warm while you use up the batter. Serve with the warm berries, the walnuts and the maple syrup.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
These options describe ways to change the workload around a written recipe method. They do not certify a recipe as accessible or safe for a particular person, and they do not silently rewrite the canonical ingredients, quantities, cooking temperatures or food-safety requirements. Trial the real task and use a different method or recipe when a generic workflow change would be inappropriate.
Workflow option
Reduce peak lifting and transfer load
This method has at least moderate lifting or transfer demand, so the heaviest loaded step is worth planning before cooking begins.
Consider: Where the method allows it, consider smaller cookware, split cold loads, sliding across a stable surface or a prepared landing zone rather than carrying one awkward load.
Trade-offs
Splitting a load can add trips, pours or cleanup, so it is useful only when the complete sequence is easier to control.
Hot transfers need a clear destination and should not be improvised after the vessel is already loaded.
Recipes whose current method review records low visual reliance, making them useful examples when comparing methods that depend less heavily on visual checking.
Recipes whose current method records no more than 10 minutes of active preparation before or around cooking.
Banana & Olive Oil Wholemeal Pancakes
Serves 2 · Prep 10 min · Cook 14 min
Thick wholemeal pancakes made with mashed banana and olive oil instead of butter, served with warmed berries, toasted walnuts and maple syrup.
Ingredients
125 g plain wholemeal flour
7 g baking powder
1 g ground cinnamon
1 medium banana, peeled and mashed (120 g)
1 egg (51 g, shelled)
230 ml milk (237 g)
25 ml extra-virgin olive oil (23 g)
150 g frozen mixed berries
20 g walnuts, roughly chopped
25 g pure maple syrup
Approximate per serving
2571 kJ / 614.5 kcal · protein 17.1 g · carbohydrate 73.6 g · fibre 10.2 g · fat 25.8 g · sodium 324.7 mg
Method
Warm the berries in a small saucepan over low heat for 4-5 minutes, until they have slumped and released their juice. Set aside. Toast the walnuts in a dry pan for 2-3 minutes, until they smell nutty, and tip them straight out.
Whisk the flour, baking powder and cinnamon in a bowl.
In a second bowl, mash the banana smooth, then beat in the egg, milk and two-thirds of the oil.
Pour the wet into the dry and stir just until no floury patches remain. The batter should be thick and a little lumpy; beating it smooth makes tough pancakes. Rest 5 minutes.
Brush a non-stick frying pan with a little of the remaining oil and set over medium-low heat. Drop in heaped spoonfuls and cook 2-3 minutes, until bubbles break the surface and the edges look dry, then flip and cook 1-2 minutes more.
Keep the cooked pancakes warm while you use up the batter. Serve with the warm berries, the walnuts and the maple syrup.
Safety and storage
Keeps
3 days refrigerated below 5°C
Reheat to
steaming hot, at least 60°C
Cool and cover within two hours of cooking; split large amounts into shallow containers so they chill quickly. Reheat until steaming hot, at least 60°C.
Everyday Mediterranean-style cooking, which has promising early evidence in psoriasis and is good eating in its own right. Food like this sits alongside the care your clinician gives you rather than replacing any of it.
