Quick to whip up, wheat-free, gluten-free, sugar-free -- and still delicious! I've been making these for months, but just now got around to posting them. I'm trying life wheat-free for a while, and these are a great substitute for traditional wheat flour pancakes.
This recipe came about when I tried this recipe for Blueberry Flax Microwave Muffines via Spark People, I loved the ease, nutrition, and flavor of the original recipe, but the grainy texture just didn't seem right for a muffin.
So that actually became my inspiration. It reminded me of the texture of cornbread, and I LOVE cornbread! It's one of the things I missed the most when I went low-carb. When my kids were little (before I went low-carb), we would sometimes have cornmeal pancakes for dinner. Just swap out cornmeal for half the flour, and you've got a pancake with a texture somewhere between pancakes and cornbread. Soaked in melted butter and maple syrup; mmm...! Replacing some of the maple syrup with berries adds vitamins and fiber; a small nudge toward healthier fare.
But back to these wheat-free pancakes... Another drawback was that putting frozen blueberries in the muffins made them pretty ugly. Trust me: they looked NOTHING like the picture! Also, egg in the microwave has a super-fine line between undercooked and rubbery.
So to solve all these shortcomings but keep them quick and easy, I...
- Replaced half the flaxmeal with corn meal
- Turned them into pancakes, made stove-top
- Took the blueberries out of the mix and served them on top as a sauce/syrup (I use whatever berries I have on hand: raspberries, blackberries, strawberries, or a mix.)
Result? Quick, easy, tasty breakfast!
IMPORTANT NOTE: The dry ingredient amounts below make a batch of dry mix, which you then use a little at a time to make 1 or 2 servings. The mix is enough to make four single batches.
Cornmeal-flax pancakes with maple berry sauce
Dry mix:1/2 c. flaxseed, freshly ground
1/4 c. + 2 T. cornmeal (gluten-free, if necessary)
2 tsp. baking soda
4 pinches salt
Combine and store in airtight container, at room temp or in fridge. Makes four single batches.
Single batch:
1 egg
1 T. coconut milk (or other milk of your choice)
3.5 T. dry mix (recipe above)
1-2 T. butter
Whisk the egg and the coconut milk, then whisk in the dry mixture. Stir till well combined.
Cook as you would pancakes. Heat a non-stick frying pan. (You know it's the right temp when splattered droplets of water immediately skittle across the surface.) Melt the butter in the pan; pour the excess into a small bowl and set aside for later.
Pour batter into the pan to make one large, two medium, or three small pancakes. It starts out pretty runny; you may need to nudge the edges in a little with your spatula, especially on the smaller cakes.
When the edges look puffy and dry-ish, and bubbles coming to the surface slow down in frequency, flip them over and cook a little less time on the second side. They should be just slightly golden-brown on both sides.
Use the leftover melted butter and brush or spread it on both sides of the finished pancakes, then plate them and pour on the berry syrup. Syrup recipe below.
Makes three mini pancakes, two medium, or one large.
Maple-berry syrup
4 single-batch servings1-1/3 c. fresh or frozen berries
2-1/2 to 3 T. real maple syrup
Combine and heat briefly in microwave or on stovetop.
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Nutrition info, via myfitnesspal. Serving equals one whole single batch:
| Nutrition Facts | |
|---|---|
| Servings 1.0 | |
| Amount Per Serving | |
| calories 397 | |
| % Daily Value * | |
| Total Fat 28 g | 43 % |
| Saturated Fat 15 g | 73 % |
| Monounsaturated Fat 6 g | |
| Polyunsaturated Fat 6 g | |
| Trans Fat 0 g | |
| Cholesterol 240 mg | 80 % |
| Sodium 730 mg | 30 % |
| Potassium 221 mg | 6 % |
| Total Carbohydrate 31 g | 10 % |
| Dietary Fiber 8 g | 31 % |
| Sugars 10 g | |
| Protein 8 g | 16 % |
| Vitamin A | 13 % |
| Vitamin C | 18 % |
| Calcium | 9 % |
| Iron | 17 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
