Wholefoods Pancakes
- Complex carbohydrates - Protein - Whole grains - Essential nutrients & minerals -
- Creativity - Family time & Celebrations -
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Whole foods Pancakes for sensitive digestion
If you are someone who is sensitive to gluten and / or the phytic acid or saponins of grains, nuts, beans & seeds then this recipe will serve you well.
If you are fine with gluten and / or unsoaked oats, eg. muesli does not affect your digestion then follow down to the gluten free blog recipes at the bottom of the page.
Base
2 cups buckwheat groats (soaked over night, rinsed thoroughly, drained well)
1 1/2 cups fluid (water or nut milk)
1 1/2 cups fluid (water or nut milk)
2 large eggs or 1.5 banana, mashed
1/2 teaspoon baking soda
1/2 tablespoon apple cider vinegar
4 tablespoons of virgin coconut or olive oil
salt
Add in (optional)
1/2 banana. mashed
4 medjool dates, chopped
3 (soaked over night) figs or prunes, chopped
2 tablespoons of muscovado sugar or coconut palm sugar
2 tablespoons chia seeds - nutrient boost
citrus zest - of one orange, lemon, or grapefruit
1/2 teaspoon of spice - cinnamon, cardamom, nutmeg, mixed spice
vanilla bean
Blend base & optional add in to a food processor, mix until well combined and liquid smooth.
Adapt recipe to a fancy creation. (see further down the page)
Add 2 tablespoons of olive oil to a non-stickpan or heavy skillet and cook over a low-med heat.
Serve with fresh berries, maple syrup and a big dollop of coconut yoghurt.
Adapt recipe to a fancy creation. (see further down the page)
Add 2 tablespoons of olive oil to a non-stickpan or heavy skillet and cook over a low-med heat.
Serve with fresh berries, maple syrup and a big dollop of coconut yoghurt.
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Pancakes for one
1 cup of buckwheat flour (optional half buckwheat & half tapioca)
1/2 -3/4 cup almond milk, depending your desired consistency
1 tablespoon muscovado sugar (optional)
2 eggs (alternative 1.5 banana)
salt
1/2 teaspoon baking soda
1 tablespoon apple cider vinegar
Blend all ingredients in a food processor and cook over a very low heat
TIP: It's important to cook this over a low-med heat otherwise it will stick easily!
Using a heavy bottom frying pan like a skillet will help with coconut or olive oil.
Protein Pancakes
3 mashed ripe bananas
1 cup of almond flour
1 small scoop of protein powder (TIP: try Nuzest: clean. lean. protein. Made from pea protein)
6 eggs lightly beaten
3 tablespoons of chia seeds
2 tablespoons of melted virgin coconut oil or mild olive oil. (extra for cooking)
pinch of Himalayan pink salt
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1 tablespoon of apple cider vinager
(serves 4)
Melt the coconut oil or olive oil in a non-stick pan over a medium heat (not hot!)
Beat the eggs, mashed banana & oil.
Add in the dry ingredients. (optional: add a little water or nut milk for desired constancy)
Stir well with a wooden spoon.
Add 3 tablepoons of batter to the pan at a time and cook until golden,
Serve with hand made chocolate sauce, berries, banana, cinnamon, sugar of your choice - panella, muscovado, demerara, maple or rice syrup and a squeeze of fresh lemon or orange.
Fancy creations:
Autumn spice: 1 teaspoon of cardamom & zest of 1 orange
Fig & Spice: 3 soaked figs - chopped & 1/2 teaspoon of mixed spice, cinnamon or cocoa.
Blueberry cream: 1/4 cup of blueberries & teaspoon of vanilla bean or powder
Brain Boost - omegas & essential nutrients: 1 teaspoon of chia seeds & 1 teaspoon of flaxseeds
Orange Chocolate: zest of 1 orange, 3 teaspoons orange juice & 1 tablespoon of cocoa.
Red Velvet Lady: 1/4 cup grated beetroot, 4 tablespoons maple syrup & 2 tablespoons of cocoa.
Carrot Cake: 1/4 cup of grated carrot, 1/2 teaspoon of following -ginger, cinnamon, cardamom, 3 tablespoons maple syrup.
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Pancakes on the Blogs
Blog recipes for those who are fine with grains that have not been soaked.
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