Tag Archives: Pancake

Perfect Paleo Pancakes

 

This morning, I was not in the mood for any of my typical breakfasts. Eggs and toast - bleh, savory oatmeal -  too hot, a protein smoothie – not filling enough, a greek yogurt bowl - lame… I wanted something new and exciting! But still satisfying, delicious, and healthy.

I peered in the fridge. No inspiration. I opened up the freezer, dug around, and saw my abandoned almond flour. I had tried to pancakes with it before, but they were too eggy and covered in second degree burns. It was time to try it again.

Perfect paleo pancakes with caramelized banana compote – for one!

for just the right kind of full

These pancakes came out perfectly! They are fluffy and lightly sweet with a hint of vanilla. They are very low carb, high protein & fat, paleo, and sugar & dairy free! I had a scrambled egg + an egg white on the side as well :)

Recipe: Serves 1

1/3 cup almond flour

1/4 tsp baking soda

2 tsp almond milk

1 egg

1/4 tsp vanilla extract

~6 drops liquid NuNaturals stevia (or to taste)

dash cinnamon

dash salt

For the compote- 

1 ripe banana

tsp coconut oil

tbsp real or sugar free maple syrup + plus extra for drizzling

Directions –  Place a pan on the stove with 1 tsp of coconut oil. In a bowl, mash a banana with some maple syrup and spoon into the pan. Cook on medium-low heat, stirring occasionally, until the banana is caramelized.

Meanwhile, combine all of the pancake ingredients in a bowl (I recommend in that order) and mix well. Place a non stick pan on the stove on medium heat (mine was on 3.5 out of 8). Pour 1/3 of the batter into the pan. Let the bubbles rise to the top. Once the bubbles start to disappear, flip the pancake with a spatula. It should be light brown on the other side. Let cook for an additional minute or two. Remove pancake and place onto a heating plate and repeat with the rest of the batter. Plate the pancakes and top with the caramelized banana and additional maple syrup.

Benefits:

Almond flour * by subbing almond flour for regular flour, you are getting more healthy fats and less carbs in your cookies. These are monounsaturated fats, which raise HDL (good cholesterol) levels and lower LDL (bad cholesterol) levels! Almonds also have fiber, manganese, vitamin E (another antioxidant), tryptophan, copper, B2 and phosphorous!

Banana * A good source of fiber and potassium.

Eggs * the yolk is where all the nutrients are! It contains tryptophan, selenium, iodine, B vitamins, and phosphorous, many of which are necessary for optimal metabolism. The egg white has 6 grams of complete protein!

Coconut oil * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism. It is great to cook with because it is stable at high temperatures!

almond flour pancakes with caramelized banana and maple drizzle

Make these!

“Mmm, what a delicious failure…”

So, technically, I had a recipe fail today. But I hardly consider it a fail because it is one of the tastiest baked goods I have made. I was going to follow 101 Cookbooks recipe for Figgy Buckwheat Scones but I, um, didn’t…

The recipe called for 2 sticks of butter, 1 cup heavy whipping cream, 1 cup sugar, and white flour. Not my typical style. So I made some adjustments to make them a bit more healthy. However, I was still using certain ingredients in amounts larger than usual. And I am so glad. I always shy away from using entire sticks of butter and cups of cream in recipes because I want my baked goods to be light enough to enjoy daily. I assumed that if you used that much, each serving would have to be tiny. Or at least too small for me. But I was proved wrong with these babies! Despite the fact that I used a stick of butter and a cup of half and half, the individual portions are a good size. And they taste sinfully good.

They were supposed to be scones but the consistency was extremely fluffy and light. Like a cross between a cookie and a pancake. Pookie?

Recipe: Makes 12 Pookies

Datey Fig Jam

1/2 cup water

1/2 cup port

3 fresh figs, chopped

2 pitted dates, chopped

star anise

shake cinnamon

1/4 cup sugar

1/4 stick butter

Scones/Pookies

Dry ingredients-

1/2 cup sugar

1 1/4 cup whole wheat pastry flour

1 cup buckwheat pancake mix (or flour)

1 tsp baking powder (or 2 if using buckwheat flour)

1/2 tsp cinnamon

shake of salt

Wet ingredients- 3/4 stick butter, 1 cup half and half

1. First, make the datey fig jam. Mash the figs and pitted dates into the bottom of a small pot and mix in a few tbsps of water. Put this on the stove until it begins to bubble. Mash the figs until they are pulpy and add the rest of the water, wine, and cinnamon. Bring to and let boil for about 5 minutes, all the while occasionally mashing the figs and dates. During this time, put your star anise into a metal tea basket and let it sit in the mixture. Reduce the heat and add the sugar. Let it simmer for a while until it is a thick consistency. Remove from heat and add the butter. Stir and mash well.

2. Sift the dry ingredients into a bowl and mix.

3. Mash and knead the butter the into the contents of the bowl, until the butter has separated into little kernels.

4. Add the half n’ half and stir with as few swoops of a spatula as possible.

5. Scoop the dough onto an extremely well floured surface. Roll it out into a rectangle that is about 8 inches by 16 inches and about 1/2 inch thick.

6. Spread all the fig jam over the dough.

7. Roll it up longways to the best of your ability. This means the rolled up log should be 16 inches long.

8. Set in the fridge for 30 minutes and set the oven to 350.

9. Line two baking sheets with parchment paper. Slice the log into 12 pieces. Place them spiral face up on the sheet. If they aren’t perfect roll ups, shape them how you like and put on the baking sheet.

10. Bake for 20-30 minutes at 350, or until the bottoms are light-medium brown.

They taste best right out of the oven or that same day. They do get firmer the next day, but are still delicious!

Also, in case you missed it, I updated my last post to include two more shweet links! Take a peek!