Sunday, February 26, 2012

Real Food Weekly Recipe: Pancakes

Another year that I missed Pancake Tuesday!!!! I was preparing this post on pancakes to celebrate Pancake or Shrove Tuesday, a dinner that I always looked forward to as a little girl.  But the darn day came earlier then I expected and upon glancing at the calendar my pancake dreams were shattered - I am almost a week late!!  Never too late for Sunday morning breakfast I guess.  Pancakes are different in my world now however.  No fake ingredients of enriched flour, sugar or Aunt Jemima puddleduck dripped over my flap jacks.  We tend to rotate a few different recipes for pancakes - some grain-free using almond or coconut flour, others gluten-free using buckwheat flour.  They are all equally loved and delicious, but I would have to say that the almond flour recipe gets the 'tastes most like the good 'ole days' award.  Dare you to try a REAL pancake! 

Grain-Free (also dairy-free if desired)
Almond Flour Pancakes adapted from the Grain Free Gourmet by Jodie Badger and Jenni Lass
These pancakes are quick to make and taste like those that I used to eat.  Make them small as they can be hard to flip.  The batter cooks and burns faster because of the honey, so I have learned to use LOW heat.  They freeze well and can be reheated in a toaster.  Serve with sauteed apples.  So delicious!

1 cup almond flour
1/4 tsp salt
1 tsp baking soda
4 large eggs
2 tbsp honey
1 tsp vanilla extract
Coconut oil or butter for frying pan.
Heat the frying pan.
Mix the almond flour, salt and baking soda in a bowl.
Add the eggs, honey and vanilla to the flour mixture.  Combine thoroughly with a whisk.  For a thicker batter, refrigerate for about 15 minutes or add more almond flour.
Spoon the batter onto the hot pan and cook until bubbly.  Flip to cook the other side.

Coconut Flour Pancakes
I like this recipe a little better than the one I previously posted from Nourishing Days.  This one uses less coconut milk and you end up with a nicer tasting pancake.  If you don't like the taste of coconut (which I am finding is a common thing among people) you can use butter and milk instead of the coconut oil and coconut milk.

Buckwheat Pancakes from Nourishing Traditions by Sally Fallon
I probably use this recipe the most in order to preserve our eggs.  We go through a lot in a week and the other recipes use up our egg supply very quickly.  These will cook more slowly than unsoaked pancakes.  

2 cups buckwheat flour
2 cups buttermilk, kefir or yogurt
2 eggs, lightly beaten
1/2 tsp salt
1 tsp baking soda
2 tbsp melted butter or  coconut oil (dairy-free version)
Soak flour in buttermilk, kefir or yogurt for 12-24 hours (for a dairy free option use 2 cups of water plus 2 tbsp of lemon juice or apple cider vinegar)
Stir in other ingredients and thin to desired consistency with water.  
Cook on a hot frying pan until bubbly.  Serve with maple syrup, or apple butter is a nice change.

So there you have it.  A few different pancakes recipes that use real ingredients.  These pancakes provide nutrient dense carbohydrates and good fats (coconut oil, butter).  I often will add 1 tbsp of ground flax seed or chia seed to increase the good fat component.  Make a batch and put them in the freezer.  They are great to pair with a smoothie on rushed mornings or with some scrambled eggs to increase the protein.  

-Dr. Kate

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