Here's what I use:
As usual, two bowls. Mix all the dry ingredients together in a large bowl, mix all the wet ingredients together in a smaller bowl. Pour the wet into the dry and mix. Consistency should be like that of buttermilk, if not slowly add in more water and mix again. If you over do it, add in a teaspoon of coconut flour.
Once you have your batter at the right consistency, heat up a ceramic non-stick pan, put about a tablespoon or two of coconut oil in it, once it's hot, ladle the batter into the center forming a round. Usually takes 3-4 minutes per side. Flip with a wooden spatula.
Since the coconut flour is mostly fiber, it's not as high a carb meal as ones made from bananas, although adding the maple syrup changes this pretty quickly.
It's all in the dose. I consider myself low carb, but I occasionally indulge in banana pancakes. The trick is not to go overboard. I limit myself to a 2" piece of banana in my single serving recipe and I bump up the fat/protein with a tablespoon of nut butter. I don't add syrup or anything (I find bananas overpoweringly sweet to begin with) but I give it a little sprinkle of cinnamon.
It's not enough to derail my metabolism.
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