Vegan Pancakes with Mango
Vegan Pancakes with Mango - Pure holiday feeling: exotic pancakes with extra coconut! Photo: Marieke Dammann
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.
(Percentage of daily recommendation)
| Calorie | 481 cal. | (23 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 59 g | (39 %) | ||
| Sugar added | 12 g | (48 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 4.5 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 341 mg | (9 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 16 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 4 ozs Spelt flour (Type 630)
- 2 ozs Coconut flour
- 2 tsps cream of tartar
- 1 pinch salt
- 2 Tbsps coconut sugar
- 15 ozs Rice milk (with coconut)
- 4 tsps Canola oil
- ½ Mango
- 7 ozs Coconut yogurt
- 2 tsps Chia seeds
Kitchen utensils
Preparation steps
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.
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.
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.
