So, pancakes are just about my favorite breakfast foods ever. Sure, I love me a good waffle, and bacon and eggs, or avocado toast, but pancakes. They are light and fluffy and have tasty toppings. The feel like little cakes and who doesn't love cake??
Print this and tape it to the inside of your cupboard. This recipe is so versatile. I have been using it for 25 years and only had to make minor adjustments to fit FMD.
Pancakes and Variations
Basic Pancakes
1 cup sprouted wheat flour
1 tsp baking powder
1/2 tsp baking soda
2T xylitol
1/4 tsp salt
1/8 tsp xanthan gum
1 cup almond milk (or coconut)
1 whole egg
2T grape seed oil (or olive. I don't care for the way coconut oil works in these but you can use it)
Splash of vinegar
Mix dry ingredients together, the stir in wet ingredients. Let batter sit while griddle heats up. Spoon onto medium hot griddle and cook until top is bubbly. Flip once and cook for a minute or so.
8 p3 servings.
Variations:
For Phase 1, use 2 whipped egg whites, 3/4 cup oat milk and 1/4 cup sparkling or spring water instead of almond milk, oil and whole egg
Chocolate Pancakes
Add 2T cocoa, and additional 2T xylitol and a splash of milk
My favorite with Cherry topping!!
Cinnamon Pancakes
Add 2tsp cinnamon and additional 2T xylitol
Birthday Cake Pancakes
Add and additional 2T xylitol, 2 tsp vanilla extract and 1 tsp almond extract. For non FMD, add 3T sprinkles to the batter
Good with any fruit topping
Blueberry Pancakes
After you spoon batter onto the griddle, plop 4-5 blueberries on to each pancake
Pumpkin Pancakes
In place of half the milk, use 1/2 cup pumpkin puree, and add 1 tsp cinnamon and 1/2 tsp nutmeg
Top with cranberry topping, or add cranberries to the batter, and top with apple topping.
Carrot Cake Pancakes here
Top with apples
Coconut Pancakes
Use coconut milk, 1T unrefined coconut oil n place of oil in Basic recipe, and stir in 1/3 cup coconut flakes and 1/2 tsp coconut flavoring, if desired
Top with cherry or blueberry topping
Pecan Pancakes
Add 1 tsp cinnamon, and 1/2 cup chopped pecans to the Basic recipe
Top with apples
Cranberry Orange Pancakes
Add 1/2 cup chopped fresh cranberries, additional 2T xylitol, zest of 1/2 an orange and 1/8 tsp ground cloves
Top with apples or cranberry topping
Cherry Vanilla
Add 1/2 cup chopped fresh cherries, and 2 tsp vanilla
Top with cherry topping
Phase 1 Modifications
Use 2 egg whites, no oil, and oat or brown rice milk. Cook on non stick griddle or pan
Toppings:
Fruit: Whiz up 1 cup cherries, blueberries, blackberries, peaches, cranberries or raspberries in the blender with 2T water. Pulse the blender or food processor for a chunky topping.
Put into sauce pan with 1-2 T xylitol, and a pinch of salt, and heat over medium heat, just until hot. You can add a little arrowroot mixed with water to thicken. (Cranberries, P3, all others listed, P1 and P3)
Add cinnamon as desired- good with peaches.
Apples: Chop 1 or 2 apples and place into hot skillet with pinch of salt. Brown apples slightly, then add 2T water, 2T xylitol, 1/2 tsp cinnamon and cook for 2 minutes over medium high heat, just until apples are soft (P1)
Add cranberries for a variation (this crosses phases, if you are following FMD)
Pumpkin: Heat up 1 cup pumpkin puree, with 3T xylitol, 1 tsp cinnamon and 1/2 tsp nutmeg, pinch of salt. Add pecans or chopped cranberries if desired (P1 and P3)
Coconut Cashew: Heat 3T Coconut Cashew Butter (recipe here), 1/2 cup coconut milk, 1-2 T xylitol, and a pinch of cinnamon, whisking until smooth. Stir in 2T coconut flakes, if desired. (P3)
This is my collection of healthy recipes that are family friendly, tasty, easy and fun! All are SUGAR FREE, I use healthy fats, easy to digest grains and lots of veggies. Most recipes fit into eating plans written by Haylie Pomroy- The Fast Metabolism Diet Plan, Metabolism Revolution, Food Rx Plans and Burn plans. I did not write these plans, I do not own the plans. These are my recipes I use for those plans. Of course, you don't have to be on a plan to eat these yummy recipes!
The pancake serving says 8, is this using 1/4 cup of batter per pancake? Also, for P3, this would be your healthy fat (grapeseed oil), grain (sprouted wheat flour), and fruit with the topping. How do I count Almond milk?
ReplyDeleteAnd you'll need to add protein
DeleteI've never measured the batter because some people prefer thinner pancakes. I just eat 1/8th of all the pancakes I cook.
ReplyDeleteThere's not a full healthy fat serving in each pancake. The almond milk is healthy fat. you would want to add just over half a healthy fat serving to your meal
I don’t have any xanthan gum. Is there a substitute? Arrowroot powder maybe?
ReplyDeleteArrowroot doesn't do the same thing the Xanthan gum does. Guar gum is a sub, or leave it out
DeleteHi. I love the recipe. I did coconut pancakes. They were amazing! I used almond and vanilla flavoring because I didn't have coconut flavoring. And I added chopped pecans. In my opinion they were better that white flour pancakes I used to make, and much more healthy.
ReplyDeleteThanks a lot for this recipe and for the great web site.