Power up your pancakes
For many breakfast lovers, there are few things more joyous about the weekend than rustling up a batch of fluffy pancakes. But a stack of flapjacks can be so much more than a pile of ho-hum pancakes drowned in syrup. They can be gussied up with all sorts of nutrient-dense ingredients that will make brunch (and even dinner!) more delicious and nutritious than ever before.
Ready for a whole new world of gluten-free pancakes? Take your hotcake game up a gastronomic notch with these super-healthy recipes that you’ll flip over.
Chocolate Fudge Pancakes with Sunflower Sauce
MAKES 4 SERVINGS
Black beans give these pancakes a delicious fudgy consistency. (There’s no “beany” flavor.) Malty teff flour is a perfect match for anything with a chocolaty essence and this creamy Sunflower Sauce makes your morning taste a little bit indulgent.
1 cup milk of choice, more if needed
3/4 cup cooked or canned black beans (if canned, rinsed and drained)
2 tablespoons sugar
2/3 cup gluten-free oat flour
1/3 cup teff flour
3 tablespoons cocoa powder
1 teaspoon ground cinnamon
1 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
1 1/2 cups raspberries
Oil, for greasing pan
2 tablespoons sunflower seed butter
3 tablespoons milk of choice, more if needed
2 tablespoons pure maple syrup
2 tablespoons shelled sunflower seeds
1 teaspoon pure vanilla extract
1/2 teaspoon ground cinnamon
1. Place milk, black beans and sugar in a blender or food processor container and process until smooth.
2. Stir together oat flour, teff flour, cocoa powder, cinnamon, baking powder, baking soda and salt in a large bowl. Add bean mixture and stir until everything is combined. The batter will be slightly thicker than typical pancake batter. But if mixture is very thick, stir in additional milk, 1 tablespoon at a time, until a thinner consistency is reached.
3. Preheat oven to 200°F.
3. Heat a greased skillet or griddle pan over medium heat. Pour 1/4 cup batter for each pancake onto the skillet and cook 2 minutes or until edges of pancakes begin to darken and curl inwards. Flip and cook an additional 1 to 2 minutes or until pancakes are done. Keep cooked pancakes warm in preheated oven while you prepare remaining batter.
4. To make Sunflower Sauce, place sunflower seed butter, milk, maple syrup, sunflower seeds, vanilla and cinnamon in a small saucepan. Warm over medium-low heat, stirring occasionally, until a slightly runny consistency is reached. If needed, stir in additional milk.
5. Serve pancakes warm, topped with Sunflower Sauce and raspberries.
Contributing chef Matthew Kadey, RD, (rocketfuelfoods.net) is a registered dietitian and food writer. He is author of The Muffin Tin Chef (Ulysses Press), The No-Cook, No-Bake Cookbook (Ulysses Press) and Rocket Fuel: Power-Packed Food for Sports and Adventure (VeloPress).