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THE ONLY PANCAKE RECIPE YOU WILL EVER NEED

February 19, 2018
Sweet or Savoury, This is the Pancake Recipe that Could.

We all have that one simple recipe we can fall back on when we need quick sustenance. Sweet or savoury, this is one protein-packed pancake that packs a punch.

Despite their sweet, indulgent brunch connotations, when prepared correctly, pancakes can really pack a nutrient punch. If you’ve tried traditional pancakes drowned in maple syrup before (who hasn’t) you’ll know how delicious they are, but I so have to stress that even a healthier, gluten-free and sugar-free version can be delicious! Additionally, why only enjoy them sweet? A savory pancake acts as the perfect foundation for a creamy spread, crisp salad, or accompaniment to roasted veggies. What I’m trying to say here, is that pancakes are versatile. This recipe embraces the sweet, the savoury, the coloured, and offers a range of topping suggestions.

Typically gluten-free goods have been associated with being fun-free. Trust me when I say that these pancakes do not taste like cardboard. Yes, gluten is doughy, pliable and delicious, but for those of us who cannot, or choose not to eat gluten, there’s no need to miss out. Gluten free goods like pancakes are typically made with rice, potato or tapioca flour, which can often produce grainy, disappointing results. This recipe utilizes equal parts of buckwheat and chickpea flour which together, create a light and fluffy result with golden, crisp edges– is your mouth watering yet?

The combination of buckwheat and chickpea flours not only yields a great texture, but is also rich in plant-based protein. One cup of chickpea flour boasts over 20 grams of protein and one cup of buckwheat flour contains 15 grams. If you’re new to the plant-based protein world, it’s important to know that grain and legume sources of protein aren’t built the same way protein derived from meat, dairy and eggs are. Grains lack one out of the nine essential amino-acids found within protein-rich foods and as do legumes. Luckily, the one amino-acid that grains lack can be found in legumes and vice versa. Together, these buckwheat and chickpea flour pancakes are a complete protein source that will not disappoint.

You’ll notice the ingredient list is short and sweet– why over complicate things! A well-stocked pantry will ensure you always have these simple wholefood ingredients to reach for when you’re in need of quick nourishment.

THE ONLY PANCAKE RECIPE YOU WILL EVER NEED

  • Nutritional Breakdown: per portion (whole recipe)

    (g)

  • Calories: 119.1 (1191)
  • Carbs: 21.8 (218)
  • Fat: 1.5 (15)
  • Protein: 5.7 (57)
  • Sodium: 144.7 (1447)
  • Sugar: 2.4 (24)
  • Preparation time: 5 minutes
    Cooking time: 10 minutes
    Makes 10

INGREDIENTS

  • Base recipe
  • 1.5 cups buckwheat flour
  • 1.5 cups chickpea flour
  • 1 lemon, juiced and zested
  • Pinch sea salt
  • 2 cups water
  • Sweet
  • 1 teaspoon cinnamon
  • 1 teaspoon Nuvia Sweetener
  • Savoury
  • 1 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Colours
  • Yellow– 1 teaspoon turmeric
  • Red– 1 teaspoon beetroot powder
  • Green– 1 teaspoon spirulina

  • Topping suggestions
  • Nut butter (peanut, hazelnut, almond, cashew) plus seasonal fresh fruit (berries, banana, mango, passionfruit, kiwifruit)
  • Coconut yoghurt plus maple syrup
  • Pesto plus roasted tomatoes
  • Hummus, avocado plus sprouts

METHOD

  • 1. Combine flours, lemon zest and salt in a large jug or bowl and whisk to combine.
  • 2. Pour water and lemon juice into the bowl and whisk well, ensuring lumps are removed and ingredients are well combined.
  • 3. Add in any additional sweet/savoury/colour additions and whisk well to combine.
  • 4. Heat a large non-stick frying pan over medium heat– ensure the pan has a good five minutes to heat up to avoid unevenly cooked pancakes.
  • 5. Add 1 tablespoon of coconut oil to the pan and allow to fully melt.
  • 6. Measure out 1/4 cup of mixture and add to the frying pan. Cook for 1 and a half minutes, then flip and cook for a further 40 seconds. Using 1/4 cup of mixture for each pancake at a time, ensures pancakes are unanimous in size.
  • 7. Repeat process until all pancakes have been cooked.
  • 8. Serve pancakes warm and top with sweet or savory toppings of choice.
 

STORAGE INSTRUCTIONS

Once cooked, cooled pancakes keep for two days stored in an airtight container at room temperature. Refrigerating cooked pancakes causes them to dry out.

Cooked pancakes can be frozen for up to one month. To prevent sticking, freeze each pancake with a small piece of greaseproof baking paper between layers.

TIPS AND TWEAKS

Mix up toppings for a unique twist each time you make this recipe.

Author : Kate Levins

Kate is an accredited holistic nutritionist, whole-foods cook and writer, passionate about inspiring all people to improve their health and wellbeing. As founder of Nourishing Club, Kate has established herself as a nutritionist, known for her practical health advice, enthusiasm for home-cooking and eagerness to spread the message of balanced plant-based nutrition. Kate is absolutely fascinated by vegetables; the way they grow, the way they look, the various ways you can cook/ferment/pickle them and the variety of tastes and textures they possess! If she could dedicate another lifetime to studying vegetables, she would jump at the opportunity!

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