veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Plantain Coconut Oven Cakes (non-fried pancakes)
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Plantain Coconut Oven Cakes (non-fried pancakes)
A great substitute for pancakes, and they are more healthful, too.


1-1/2 cups Whole Wheat or Spelt Flour
1/2 cup Oat Flour or Oatmeal, ground
4 Plantains, very ripe
1 cup Apple Juice
3/4 cup Coconut, shredded, unsweetened
2 tsp. Baking Soda
1 tsp. Cinnamon, ground
1/2 tsp. Nutmeg, ground
(To enlarge the photo of the plantain coconut oven cake, click on the photo or link)


Preheat your oven to 350 degrees F.

Place the whole wheat or spelt flour in a mixing bowl.  Add the oat flour.  If you don't have oat flour, grind some oatmeal in a blender (make sure the blender container is dry).  Add the baking soda, cinnamon, nutmeg, and coconut.  Mix well.

Peel the plantains.  Place two of them, along with the apple juice, in the blender container of a high speed blender, cover, and run at high speed until the mixture is smooth and free of lumps.

Split the other two peeled plantains lengthwise, and then split each half lengthwise again.  Cut the plantain strips into thin slices (under 1/4 inch).  Add these plantain pieces to the flour mixture, and mix well to ensure that the plantain pieces are not sticking together and are thoroughly coated with the flour.

Add the blended liquid to the dry ingredients and mix well with a stiff spoon or spatula. 

Spoon out onto a non-stick or lightly oiled baking sheet to form the size oven cakes (pancakes) you desire, and bake in the oven for about 30 minutes.  Different ovens bake differently, so we suggest that you check the oven cakes after about 20 minutes to see how fast they're baking.

When the oven cakes are baked, remove from the oven and serve with some fresh fruit garnish and maple or other syrup.


The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-24)

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