The trick with passion fruit is to buy the wrinkly ones, or let the smooth ones go wrinkly in your fruit bowl – it’s counter intuitive, but the juice and flesh with be a lot sweeter. This recipe uses buckwheat flour, which makes it gluten free, but you could use another whole grain flour, like spelt or rye or a plain white flour. These pancakes are great for adults and kids alike.
Makes about 8 pancakes:
110g buckwheat flour (about 4oz)
1 large egg
290ml (1/2 pint) liquid (½ skimmed milk and ½ water or use 290 ml of milk substitute)
A little sunflower oil
Filling for 8 pancakes:
2 large ripe mango
6-8 passion fruit
2 large ripe banana
Small bunch of fresh mint
1. Put the flour in a large bowl and make a well in the centre.
2. Add the egg and start using a whisk in the well while slowly adding the liquid, drawing in the flour from the sides until you have a batter that is the consistency of single cream. You may not need all the liquid.
3. Leave to stand for 15 mins while your cut the fruit
4. Peel the mango and cut either side of the stone so that you have two slabs of mango. Dice the slabs and cut as much off as you can from the rest of the fruit. Place the mango in a small saucepan.
5. Place a sieve over the sauce pan.
6. Cut open the passion fruit and scoop out the flesh and seeds into the sieve. Push the juice and flesh through the sieve, leaving the seeds. The seeds can be used for decoration.
7. Dice the banana the same size as the mango and add to the saucepan.
8. Pick off a dozen mint leaves, place them on top of each other and roll them up into a cigar shape. Take a sharp knife and cut the mint into thin strips.
9. Take a frying pan (ideally non stick) and brush the base with a little oil and heat. When hot add 1/8th of the mix to the pan and move the batter to cover the pan base evenly. After a couple of minutes, when the pancake is set and light brown, flip it over and continue to cook it until it is light brown. Flip it out onto a plate and repeat the process again until the batter is all used. You can keep the pancakes warm in the over while you carry out point 10.
10. Warm the fruit mixture, but let it get to hot or to boil. When warm stir in the mint.
11. Place a pancake (or two) on a plate and fill the centre third with the fruit, draw over the two outer thirds and serve. Decorate with a few mint leaves and passion fruit seeds for a crunch.
Why is passion fruit so good for you?
Passion fruit is an excellent source of Vitamins A and C and if you eat the seeds also provides an excellent source of fibre.
When choosing your passion fruits, make sure they are the larger, heavier and firmer fruits. The skin is wrinkled and dimpled and can be old-looking but this doesn’t mean that the fruit is rotten.
Did you know?
… that passion fruit has a slight sedative effect as a result of the combination of glycosides and flavonoids present? Both the juice and the flowers of the plant have been used in remedies to treat anxiety and high blood pressure. This is one reason that the fruit is favoured by Brazilian mothers when feeding their toddlers!