Vegan Delicacy

Vegan Pancakes with Mango

5
Average: 5 (2 votes)
(2 votes)
Vegan Pancakes with Mango

Vegan Pancakes with Mango - Pure holiday feeling: exotic pancakes with extra coconut! Photo: Marieke Dammann

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Health Score:
6,9 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
481
calories
Calories

Healthy, because

Even smarter

Nutritional values

Coconut flour contains healthy medium chain fatty acids (MCT), which stimulate the metabolism and improve the absorption of minerals and fat-soluble vitamins.

Don't like mango? Then try banana and coconut shavings as a delicious alternative.

1 serving contains
(Percentage of daily recommendation)
Calorie481 kcal(23 %)
Protein8 g(8 %)
Fat23 g(20 %)
Carbohydrates59 g(39 %)
Sugar added12 g(48 %)
Roughage6.2 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.6 mg(13 %)
Vitamin K4.5 μg(8 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.2 mg(14 %)
Folate47 μg(16 %)
Pantothenic acid0.6 mg(10 %)
Biotin5 μg(11 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium341 mg(9 %)
Calcium71 mg(7 %)
Magnesium53 mg(18 %)
Iron1.4 mg(9 %)
Iodine2 μg(1 %)
Zinc1.2 mg(15 %)
Saturated fatty acids16 g
Uric acid60 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
3
Ingredients
4 ounces Spelt flour (Type 630)
2 ounces Coconut flour
2 teaspoons cream of tartar
1 pinch salt
2 tablespoons coconut sugar
15 ounces Rice milk (with coconut)
4 teaspoons Canola oil
½ Mango
7 ounces Coconut yogurt
2 teaspoons Chia seeds
How healthy are the main ingredients?
Spelt floursaltMangoChia seeds
Preparation

Kitchen utensils

1 big Skillet, 1 Bowl

Preparation steps

1.

Place all the dry ingredients for the dough in a bowl and mix. Add the rice and coconut drink and mix to a homogenous dough. If the dough is too firm, add a dash of Rice-Coconut Drink.

2.

Heat 2 teaspoons of oil in a coated frying pan, add 1 tablespoon of dough to each pan and bake 4 to 6 pancakes for about 3-4 minutes at medium heat on both sides until golden brown.

3.

Peel the mango, remove the core and cut into cubes. Divide the pancakes into three plates, spread coconut yogurt alternative on top and serve with the mango and chia seeds.