As a teen, I remember waking up in the morning to the sweet aroma of Filos. My mother used to prepare these thick dense banana pancakes for breakfast. Made with overripe bananas, these are definitely hard to resist. The sweetness of the bananas and palm jaggery with a hint of coconut gives these pancakes a unique taste. They are a sure delight to your palate.
Bananas are packed with essential nutrients like potassium, dietary fibre and B vitamins. The high potassium content in bananas helps to lower blood pressure, protects against heart attack and stroke. High fibre in bananas help normalize bowel motility. They are a natural antacid providing relief from acid reflux and heartburn. Moderate consumption of bananas can protect against cancer of the kidney, diabetes, osteoporosis and blindness.
Bananas are packed with essential nutrients like potassium, dietary fibre and B vitamins. The high potassium content in bananas helps to lower blood pressure, protects against heart attack and stroke. High fibre in bananas help normalize bowel motility. They are a natural antacid providing relief from acid reflux and heartburn. Moderate consumption of bananas can protect against cancer of the kidney, diabetes, osteoporosis and blindness.
Filos (Goan Banana Pancakes)
(Makes 8)
Ingredients:
1 cup wheat flour
2 overripe bananas
1/2 cup milk
1/2 cup Goa jaggery & coconut mixture
a pinch of salt
oil for greasing
Method:
Mash bananas with a fork in a bowl. Add rest of the ingredients except oil. Mix well into a thick batter.
Heat a griddle or non-stick pan. With a silicone brush, lightly oil pan and when warm, add quarter cup of batter. Make four pancakes at a time spacing them away from one another. Cover pan for a couple of minutes. Remove cover and you will notice the top edges starting to set. Flip and turn pancakes. Cook the other side till brown.
Jaggery & Coconut Mixture:
In a saucepan, add 1 pyramid of Goa jaggery with half a cup of water and heat on medium flame. When jaggery has been completely dissolved, strain the liquid through a cheesecloth. Clean the saucepan of any impurities. Now, add the filtered jaggery liquid along with one cup of grated coconut in the saucepan and heat on medium flame. Stir at intervals till coconut mixture completely dry. Remove from heat and keep mixture to cool.
Note:
(Makes 8)
Ingredients:
1 cup wheat flour
2 overripe bananas
1/2 cup milk
1/2 cup Goa jaggery & coconut mixture
a pinch of salt
oil for greasing
Method:
Mash bananas with a fork in a bowl. Add rest of the ingredients except oil. Mix well into a thick batter.
Heat a griddle or non-stick pan. With a silicone brush, lightly oil pan and when warm, add quarter cup of batter. Make four pancakes at a time spacing them away from one another. Cover pan for a couple of minutes. Remove cover and you will notice the top edges starting to set. Flip and turn pancakes. Cook the other side till brown.
Jaggery & Coconut Mixture:
In a saucepan, add 1 pyramid of Goa jaggery with half a cup of water and heat on medium flame. When jaggery has been completely dissolved, strain the liquid through a cheesecloth. Clean the saucepan of any impurities. Now, add the filtered jaggery liquid along with one cup of grated coconut in the saucepan and heat on medium flame. Stir at intervals till coconut mixture completely dry. Remove from heat and keep mixture to cool.
Note:
- Only half a cup of jaggery and coconut mixture required for this recipe. Ensure that the mixture is not warm when adding to the batter. Balance mixture can be refrigerated for future use.
- For lighter pancakes, add a beaten egg and the batter will make 12 pancakes.