Thursday, November 18, 2010

Pancake Recipe and CSN Results!

First of all, BITT, you are the winner of the CSN $65 gift certificate! Congratulations!

Healthy Pancakes with Raspberry Syrup and Coconut Oil
Pancakes were something I never liked before going vegan. I could taste the eggs and that ruined it for me. It took me a while to even want to try vegan pancakes, but I'm glad I did.

These are super healthy and cheap to make. You could use all whole wheat flour if desired, sub flax meal for the psyllium and use whatever non dairy milk you have on hand. I like making bean milks because they are both cheap and add protein and fiber to my food. My general rule of thumb for a bean milk is 1/2 cup beans : 2 c water. Blend well and there ya go. You could make a big batch and keep it in the fridge. I have flavored mine with stevia, nutmeg and vanilla for drinking but it's not quite right yet on it's own, although is wonderful in smoothies.

Topping pancakes is another story and I'm still working on a healthy solution. Obviously, pure maple syrup is awesome, but not within my budget. We eat honey in this house, so that is an option if you are into that, but I want something that is low in calories with lots of flavor.
I attempted a sugar free syrup of sorts and I think I'm on to something. This did not come out that great, but I'll still tell you what I did. It is a work in progress and for my first try, I'm OK with it. Next time will be better. I used 2 cups of very strong raspberry tea along with stevia and cornstarch. The starch was supposed to mimic a syrup texture. I think if you made a simple syrup using sugar and the strong tea it would have been much better, but with stevia sometimes it's hard to get things sweet enough without that taste overpowering the food... but it's a good first try. I boiled mine along with some orange zest from the freezer. As it cooled, it got a bit gloppy.

I am out of peanut butter, but the next time I go to the store, I am getting some. Next time, I will top these with peanut butter and banana.

Pancakes
1 c whole wheat flour or 1 cup brown rice flour for a gluten free option
1 c chickpea flour
2 t baking powder
½ t salt
½ t cinnamon
1 T psyllium husk
½ c white beans
2 c water
2 t vanilla
Very scant 1/8 t kal stevia powder or 3 T sweetener
  1. Heat a cast iron skillet to medium heat.
  2. Combine flours, baking powder, salt, cinnamon, psyllium in a bowl. 
  3. Blend white beans, water, vanilla and stevia. 
  4. Pour bean milk into flour mixture and whisk well.
  5. Ladle into cast iron that has been sprayed with cooking spray. Cook until bubbles appear all over the pancake then flip and cook for another minute. 

These freeze well. Pop them into your toaster and enjoy a healthy pancake breakfast! 

25 comments:

  1. I just had pancakes for the first time in awhile as well! Not something I have very often either. These look really good!!

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  2. Oh those look fluffy and light and just perfect!
    Well done BITT!

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  3. Those pancakes look great!

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  4. These really look good. And what a good idea to freeze them and toast them later!

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  5. Interesting use of psyllium again.

    I'd sell my sole for real maple syrup. We can get it in bulk here which helps the price. Can you get it direct from a farmer? It's still not cheap though.

    Yippee! I won! Off to see what I want from them! This made my day!!!!!!

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  6. i would think guar gum or agar would work...as the thickener? do you avoid those ingredients? thats such a good idea about the tea! i want to try this!

    these are the best looking pancakes ive ever seen

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  7. Wow, you actually made me want pancakes! =) I only really like home-made, whole wheat ones, and this recipe looks perfect for my continuous discovery of Things You Can Make With Beans! =D Thanks for that, you're an inspiration!

    Ooh, also, I wonder if this can also be used for waffles...

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  8. Dirtyduck, I'm sure you could use a gum or agar, I use what I have on hand ( and I prefer to keep my flax meal unheated for the health benefits ).. You probably don't need any sort of binder in these pancakes because of the gluten in the flour and the chickpea flour.

    Layla, I'm pretty sure these would work for waffles. I wanted to make those because they toast easier, but my waffle maker is at my X's house.. I might go get it and see. I still have some batter because I want to see how it holds up and if I can freeze it.

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  9. Yea Bitt -- congratulations!!

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  10. Nice dish! I'm getting hungrier as I type this.

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  11. For a cheaper-than-maple-syrup topping, try AGAVE syrup. It is plant based and totally Vegan. (Honey is not vegan and I am on a vegan diet.) It never crystalizes, flows more than honey--is thinner, and I *think* about half the price of honey.

    I am going to try this recipe for making waffels. THANKS! And thanks for the idea of making 'bean milk' I love it!

    BTW did your e-cookbook ever come out? I'd love to purchase a copy of ANY cookbook you write!

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    1. Costs as much as maple syrup for me. 6.99 for a little bottle. Maybe if you live where they grow cactus that would be different.

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  12. http://www.allaboutagave.com/

    It comes in a bunch of flavors as well, but I usually get the basic one in a large squeeze bottle. The below link is just so you can see the bottles. I do NOT sell this stuff. Hope it is okay to list this link below, I just want to show what it looks like. It comes in hazelnut, vanilla, amaretto, light or dark, and maple flavor. You can find it in the ORGANIC section of most groceries, or with maple syrup or honey sections.

    http://www.puritan.com/sweeteners-flavors-725?afid=27&safid=Google&scid=6831&cm_guid=1-_-100000000000000136117-_-6744801271&cm_mmc=Google-_-Tea_Agave-_-agave%20nectar-_-Broad+Ad_6744801271&gclid=CJTUlPzJr6UCFRhg2godlBHrYA

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  13. Sorry for so many posts. Wanted to add it has a LOWER glycemic index than honey for anyone watching that for health reasons.

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  14. Great looking pancakes, really I am craving them now.

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  15. these look wonderful! I use a sugar free maple flavored syurp that doesnt affect my blood sugar too much.too bad its loaded with chemicals! maybe I'll try a splash of agave!

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  16. these look wonderful! I use a sugar free maple flavored syurp that doesnt affect my blood sugar too much.too bad its loaded with chemicals! maybe I'll try a splash of agave!

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  17. These sound DELICIOUS!!!! YUM! SO light and fluffy! :)

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  18. As a syrup alternative, I like to take frozen fruit, thaw it, and chop it up really tiny. Mango works well, as does a combo of strawberry and banana. Make sure to scrape the watery parts onto the pancake too, not just the solids. I also make a chopped fruit and peanut butter sandwich, its so much better than boring old jelly!

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  19. OMG! Epic idea. I'll def be trying this! :)

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  20. I'm just wondering if you're supposed to use dried or cooked beans.

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  21. Real maple syrup will always be expensive. It takes 30 to 40 gallons of sap, cooked down, to make one gallon. A relative of mine does his cooking down with wood. That's a small fortune no matter what fuel is used for the hours and hours of cooking down it takes to make real maple syrup. I get one quart jar of it a year, and I treasure it as if it were liquid gold. :-)

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  22. I love the use of beans. Has anyone tried making these wheat free (I can use spelt)

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  23. Anonymous9:54 AM

    Must try these...love the bean idea,,,I use date paste for sweetners

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