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BANANA OAT PANCAKES with Greek Yoghurt, almonds & fresh fruit

This is my go-to recipe for breakfast (quite honestly, most days of the week)... It's too easy to just blend up in the NutriBullet, and I mix up the toppings depending on what I feel like (phase-depending)!


This recipe is specific for the Follicular Phase, served with Greek yoghurt for a dose of probiotics and protein, and almonds - another phase-specific ingredient (read more about these here).

It's a perfectly balanced breakfast (containing protein, low GI carbs & fiber, and nut/seed fats) to set you up for a strong Follicular day! Tell me the nutritional reasons ->




I don't usually take much care in presentation of this one, since a) there are other recipes I'm better at that for, b) it doesn't suit the nature & character of this dish ;), c) I'm usually too keen to eat them and i know they're going to end up as a load of goodness in my belly anyways!


Here in Bali, I fancied some dragon fruit and papaya (a great Follicular & Ovulatory fruit), but kept the Greek yoghurt, and almonds on top as a staple..!


(Sometimes it's also almond butter, sometimes the fruit is pear (more Luteal) or grated apple, in the UK I was topping with berries (a bit harder to find in Bali)

GET MORE OUT OF THIS RECIPE here.




 

FOLLICULAR PHASE -SPECIFIC:


MACROS:

Perfect balance of protein, fats and carbohydrates to energise you for any day in this phase.

Protein: eggs, Greek yoghurt, almonds

Carbohydrates (low GI): wholegrain oats, banana

Fats: flax seeds, almonds


COOKING STYLE:

Cooking style doesn't have too much of an impact in this phase, but this recipe retains the raw best properties of the fruits and yoghurt, and the pancakes themselves are blended and cooked making them easy to digest & so you're ready to go



INGREDIENTS / NUTRITIONAL PROFILE:


Oats = Fiber encasing the oat ensures steady release of glucose, is a prebiotic (feeding your probiotic bacteria) and fiber supports healthy digestion.

Specifically, Beta glucan (a soluble fiber) has many beneficial properties, even used in western medicine as a 'nervine tonic' for nervous exhaustion for its effect on relaxing and regulating the nervous system - especially great if you're going hard this phase & you could use a little internal chill-booster.

Small amounts of magnesium, which are classically low/er in this phase especially leading up to & around ovulation.


Bananas = are a great natural energy boost, easily digestible, natural and whole.

Potassium supports muscle function and can prevent cramping - esp if your activity levels are higher in this phase - as well as support the nervous system/nerve function - for optimal communication between the brain and muscles (and of course balance electrolytes).

B6 helps to regulate the hormones (rising oestrogen / FSH in this phase)


Almonds = Vitamin E - helps to regulate oestrogen, increases FSH (a 2022 study found this), as we know Vit. E is also great for skin!

Magnesium again (read oats),

Monounsaturated fats (the healthy ones) that support hormone production and help maintain balanced blood sugar levels.

Small amount of protein, that can help sustain energy levels and combined with the fats help you feel full/fuelled/satiated with plenty of energy for longer - perfect for this phase!



 

Banana Oat Pancakes, with Greek Yoghurt, almonds & fruit:

serves 1



Ingredients

For the pancakes:

1 banana

2 eggs

1/2 cup plant milk

1/4 cup rolled oats

2 tbsp almond flour

1 1/2 tbsp ground flax seeds 

1/2 tsp baking powder

Pinch salt


To serve:

2 tbsp Greek yoghurt

1 tbsp pumpkin seeds (a perfect choice of seed for the Follicular phase)

1 tbsp almond butter / chopped roasted almonds / toasted slivered almonds

Fruit of choice (about 1 cup)


Method


Place all the ingredients for the pancakes into your NutriBullet or blender, and blend until smooth.

Heat a non-stick frying pan on medium-low heat, grease if necessary, and once the pan is hot pour about 1/4 cup of batter into the pan.

Bubbles will slowly start to appear, cook until the edges of the pancake batter looks cooked (starts to brown), then using a spatula, flip your pancake!

Repeat until all the batter has been used up (stacking the pancakes on top of eachother), then top with your Greek yoghurt, almonds, and choices of fruit/s!





GET MORE OUT OF THIS RECIPE: (Paragraph)

  • make a double batch and serve for brunch !

  • Add in a scoop of your protien powder (& a little extra milk / water) to bump up the protein.

  • top with whatever fruit you have / like / is in season (think spring & summer)

  • use almond butter / flaked (lightly toasted) / raw almonds / whatever you fancy.

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All information is collation of own research and personal experience. G holds a Human Biosciences BSc degree, and has completed a Nutritional Chef course, as well as having cooked alongside a Naturopathic chef for over 4 years, and worked with/for central London renowned health food businesses in both developmental and practical roles.

G has a wide array of experience and diverse skill set to now cook and eat incredibly intuitively. With developed and refined self- and cycle- awareness, intuition and kitchen skills, this platform is to pass on G's research and findings, and intuitively created recipes (that will apply widely since they are equally founded upon and combined with scientific findings in female hormonal research).

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