Recipe © Jamie Oliver 2016, from Super Food Family Classics Season 1, Episode 1

Juicy, super-ripe, sweet pineapple is a great source of the mineral manganese, which is one of the nutrients our bodies need in order to keep our metabolic systems nice and healthy.

Total Time:
35 minutes
Difficulty: Not too tricky

Ingredients
Serves 4

  • 40g cashew nuts
  • 2 tbsp unsweetened desiccated coconut flakes
  • 1 ripe pineapple
  • 4 cardamom pods
  • 150g plain wholemeal flour
  • 300ml semi-skimmed milk
  • 1 large free-range egg
  • 1 tsp vanilla extract
  • 1 pinch of ground cinnamon
  • Olive oil
  • 4 tbsp natural yoghurt
  • 1 lime
  • Optional: Manuka honey


Method

  • Toast the cashews in a large non-stick frying pan on a medium heat until lightly golden, add the coconut for just 30 seconds, then tip both into a pestle and mortar and lightly crush. Trim the ends off the pineapple, cut off the skin, quarter it lengthways and cut away the core. Chop the flesh into 1cm slices. Return the dry pan to a medium-high heat and cook the pineapple for 5 to 10 minutes, or until caramelised, tossing regularly, then remove to a warm plate.
  • Meanwhile, crush the cardamom pods, putting just the inner seeds into a blender with the flour, milk, egg, vanilla extract, cinnamon and a tiny pinch of sea salt. Blitz until smooth. Drizzle a little oil into the empty pineapple pan, then carefully wipe it around and out with a ball of kitchen paper. Add just enough batter to lightly cover the base of the pan, cook until golden on both sides, then remove to a second plate. Repeat the process, stacking up the pancakes as you go and covering with a tea towel to keep warm.
  • Either make up individual portions, or do a sharing platter for the middle of the table. Randomly tear, fold and layer up the pancakes with the caramelised pineapple, spoonfuls of yoghurt and sprinklings of crushed cashews and coconut. Repeat until you’ve used up all the ingredients, then finely grate over the lime zest. Nice served with a drizzle of honey, if you fancy.

 

 CaloriesFatSat FatProteinCarbsSugarSaltFibre
309kcal10.9g3.9g12.5g43.4g18.8g0.3g3.7g

 


Super Food Family Classics by Jamie Oliver is published by Penguin Random House

ⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver