I’m certainly on a breakfast kick this week, and it could be because I’m actually home this week and on a Saturday. Normally I work Saturday, but this weekend I’m working tomorrow. Tomorrow I’m doing a nutrition clinic for athletes in Bethesda, MD if anyone wants to join us. Nutrition clinics are the best part of my job because I get to speak more one on one with athletes. At expos and group rides/runs it’s usually only for a few minutes. Clinics are 60-120min in length.
This morning waking up it was chilly (in the 40’s F) and rainy. It reminded me of being back in Oregon during the winter. I had some frozen blackberries (another Oregon reference) and I wanted to make pancakes. I’m trying to perfect a gluten free pancake, so those who have to exclude it from their diet don’t have to use a packaged mix. And I think I scored with this recipe as Brett went back for seconds. I don’t have a Vitamix (hint hint Brett) yet, but my friend Betsy ground up some different flours for me to play around with. So, I have a nice assortment to use. Next up needs to be the quinoa, buckwheat or chickpea flour.
This morning I used a combination of oat flour and almond flour. You can use other gluten free flours, but be warned that it might change the pancake. This is true especially for coconut flour. Coconut flour really soaks up liquid and you’ll need to play around with the measurements. For milk you could use skim, soy, coconut, almond, hemp, or whatever is your fancy. I used a combination of coconut and almond because it’s what I had on hand. Fruit can be anything you have on hand. I generally have berries in the freezer, if out of season. Feel free to use blueberries or even raspberries.
If you have a family that loves pancakes, or you’d like to freeze some, I might double the recipe. This make 12 x 3-4inch pancakes. Serve plain, with some pineapple (our favorite), a little butter or even some peanut butter or almond butter. Syrup would be delicious, but save the extra sugar for post workout.
Hearty Blackberry Pancakes: (serves 3)
- 1/2 cup of oat flour
- 1/2 cup of almond flour
- 2 tbsp ground chia or flax seed
- 2 tsp baking powder
- 1 tsp cinnamon
- pinch of salt
- 1 egg, whisked
- 3/4 cup of milk (almond/coconut)
- 1/3 of cup of unsweetened applesauce
- 1 tsp vanilla
- 1 tbsp agave, honey or stevia if desired (I used agave)
- 1 cup of blackberries (if frozen, thawed)
- Grease or spray a griddle or pan and heat to medium. The pan is ready when water sizzles when it’s dropped on it.
- In a large bowl stir together flours, ground seeds, baking powder, cinnamon and salt.
- In a smaller bowl whisk one egg. Add milk and stir.
- To the milk mixture add the applesauce, vanilla and sweetener if using.
- Slowly add the milk mixture to the flour mixture and gently stir. Do not vigorously stir, but stir enough to combine. If you think the mixture is too thick, you can add a bit more milk. The mixture should not be thick, but also not runny.
- Stir in the blackberries
- Cook for 3-4 minutes, turning around the 90sec-2min mark. When you have bubbles formed on the top of the pancake and the edges are starting to look hardened, check if ready to flip. Cook on both sides until done.
- Enjoy with your desired topping
Nutrition for 1 serving (4 pancakes)
- 30g carbohydrate
- 15g fat
- 12g protein
- 8g fiber
Also a good source of magnesium, manganese and Vit. E