These are an old favourite. I’ve trialled them with various nut meals, fruit and egg substitutes. The result – a simple base ‘formula’ for you to follow using your choice of nut meal/flour, egg or egg substitutes and fruit. These make a pretty special breakfast or dessert. They are also nice cold and cut up as a snack.
You need:
- 1 cup nut or seed meal/flour (e.g. almond, hazelnut, walnut, coconut flour, LSA, or a mix)
- 1 egg or egg substitute (see suggestions below)
- 1/6 cup of milk of choice (e.g. cow’s milk, soy, oat, coconut or almond)
- 1/3 tsp. baking soda
- Fruit of choice (sliced banana, berries and stone fruit work well, but you can also use grated apple/pear or sliced mango. If using grated juicy fruit I suggest squeezing out some of the juice before adding to the mixture)
Optional:
- Spice (e.g. cinnamon/nutmeg) and/or vanilla essence or extract
- Sweetener (if you love sweet pancakes I suggest adding a little maple syrup, honey or sugar to your mixture)
- Extra things – for added flavour fun you can also add some coconut or cacao/cocoa powder to create ‘chocolate’ pancakes, the addition of a little protein powder works fine in these too.
Egg Substitutes:
- Chia seed jelly: In a little bowl or cup, mix 1 Tbsp. chia seeds with 3 Tbsp. water. Allow this mixture to sit for about 5mins (or until it turns into a jelly, this may take 10mins) before adding (and mixing in) to mixture.
- Flaxseed mixture: In a little bowl or cup, mix 1 Tbsp. flaxseed with 3 Tbsp. water. Allow to sit for about 5-10mins until the mixture becomes a paste before adding to mixture.
- Commercial egg replacer: Follow as per instructions on packet, you will need to mix a little powder with water before adding to pancake mixture.
- Apple sauce: Use about 1/4 cup in place of one egg.
- Mashed banana: Use about 1/4 cup in place of one egg, this equates to about 1/2 a medium banana mashed well.
- Greek or natural plain yoghurt: Use 1/4 cup in place of one egg, if using natural/plain or natural pot set yoghurt, try to remove any liquid before adding to pancake mixture.
To make pancakes:
1. Mix nut meal/flour, milk, egg/egg substitute and baking soda together in a bowl using a whisk fork or blender until consistency resembles a pouring batter. If adding spice and/or other things mix in too.
2. Heat and grease a non- stick pan (with butter or oil or spray oil), add a spoonful of batter (approx. 3- 4 Tbsp.) and place some fruit on top in the batter.
3. Allow to cook for 2-3 minutes before carefully flipping the pancake. Both sides should be golden brown.
3. Serve pancakes on their own or with yoghurt, fresh ricotta, coconut yoghurt or vanilla icecream and a little honey or maple syrup if you like. I love them topped with Greek yoghurt, maple syrup and toasted pepitas.
Gestational Diabetes –
These pancakes are a great nourishing breakfast and a fun weekend choice for ladies with GDM. It’s very suitable to follow the recipe but I’d suggest using an egg OR ‘flax-meal egg’ or a chia seed jelly ‘egg’ if needing an egg substitute (not apple sauce or mashed banana)… that way you can still add some lovely toppings. A great serving suggestion is: 1-2 pancakes + a few dollops of plain Greek yoghurt (e.g. 1/2 a cup or less) and the equivalent of 1/2 a cup of fruit (e.g. berries/sliced banana/kiwi fruit or a mix). If you’re a sweet tooth I’d suggest drizzling over some 100% sugar free maple syrup. You can also top with some seeds and/or chopped nuts. Also, if wanting some more personalised guidance, I’d suggest speaking with your Dietitian or reaching out to me via email or social media.
