Healthy Pancake Recipe

Healthy Pancake Recipe

This healthy pancake recipe is gluten-free, grain-free, dairy-free and low-sugar. In addition, it has plenty of fibre and protein. The pancakes have no starchy flour in them whatsoever, and are full of vitamins and minerals. You will need a little bit of maple syrup for serving, however. In this recipe the binding-effect of wheat flour is replaced by eggs, banana and flax seeds (linseeds). Cashew nuts and hemp seeds are added for protein and creaminess, and vanilla extract, cinnamon and salt for flavour.

Cost: £2.60 (GBP)
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 10x 4" (10cm) diameter pancakes

Ingredients:

Banana, fair-trade: 1 whole
Eggs, organic: 2-3 whole
Cashew nuts, ground: 50g (90ml)
Hemp seeds, ground: 4 tbsp
Flax seeds, ground: 1 tbsp
Cinnamon, ground: 1 teasp
Vanilla extract: 30 drops
Salt (sea salt or rock salt): 1 level teasp
Cacao butter: as needed, for frying and serving with. Can be replaced with organic dairy butter.
Maple syrup: for serving with. (Replace with home-made stevia-berry-syrup if you wish to avoid sugar altogether).

Directions:

1. Grind cashew nuts and linseeds using a coffee grinder.
2. Mash the banana with a fork.
3. Mix all ingredients well in a food processor to get an even dough (except the maple syrup and cacao butter).
4. Add a little water into the dough to get a slightly thinner consistency, but not too much. These are thick pancakes.
5. Heat cacao butter on a frying pan at medium temperature. Test with a very small drop of dough to see if the pan is hot enough.
6. Fry one very small test pancake. Adjust the flavour and consistency of the dough as desired.
7. Fry all the pancakes on quite low temperature and make them quite small.
8. Serve with cacao butter and maple syrup (or with home-made sugar-free stevia-berry syrup).
9. Enjoy your healthy pancakes!

Substitutions

Note that this pancake recipe may be too fibrous for some people's liking. If you like it more 'smooth', you can leave out the flax seeds and increase the amount of banana until you reach the right consistency. In addition, you can replace some of the cashew nuts with coconut flour.

For sweeter pancakes, experiment with adding stevia into the dough before mixing. But be careful, stevia is very, very sweet and can easily ruin a dish if you put too much. Try adding it to one pancake first and adjust the amount from there.

If you don't have cacao butter, and don't want to use dairy butter, you can fry these pancakes with olive oil, but the taste will be affected as they won't be as 'buttery'.

I like to use NON-raw coconut oil for frying these. (Many raw coconut oils have a very strong taste that I don't like - although some are nicer than others.)

Essential for the Success of This Healthy Pancake Recipe

The dough, especially when made with only two eggs, doesn't hold together well enough to make large pancakes. So keep them small.

Also, because these pancakes come out quite thick, use fairly low temperature for frying them, so as to avoid burning while making sure that they cook throughout.

Additional Money-Saving and Health Tips

Replace cashew nuts with almond flour if you wish to save money and if you don't mind the almond taste. Many Indian shops sell large bags of almond flour for a good price.

Serve with plenty of berries to make the dish easier to digest and to feel 'lighter' and more alkaline.

This healthy pancake recipe was inspired by the 'Butter Protein Pancakes' in Kelly Herring's book: "Better Breakfasts: 15 Low-Glycemic, Gluten-Free Pancakes, Popovers, Waffles, French Toast, Muffins & More". HealingGourmet.com

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