best pancakes
The Best Healthy Pancakes Recipe

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September 16, 2019

The Creation Of the Best Pancakes Recipe

The idea for the pancakes came to me when I made a batch of cooked barley to add to my morning oats and I thought if this were blended it would have the same consistency as pancake batter. So I did just that. To give it more protein I added a little oat flour (made with the blender) and tapioca flour to bind, and baking powder for a lighter, fluffier effect. Tada! They rose up as any great pancake should!

Since that first trial and error experiment, I put a little more effort into its construction and came up with the fail-safe recipe I use at least twice a week now.

best pancakes
best pancakes
best pancakes

Pancakes Every Second Day

Since I’ve been traveling, I haven’t been able to ‘blend’ anything. It’s been super frustrating not having access to proper kitchen gadgets, and boy did I have a few of those back home! Eventually, I broke down and ordered a portable mini blender that I now carry around with me from country to country in my backpack!! The number of times I’d be standing in an Airbnb kitchen saying, ‘if only I had a blender.’ So now I do! The list of things I’m able to create with it are endless, check out my chocolate sauce made from red kidney beans. I’ve blended rolled oats to create my oat flour and even continue to make my homemade almond milk on the go!

More importantly, Life with the blender means I’m able to have more control over what I put into my body. No need to buy ready-made meals and sauces, spreads, or dips. No need spending money on smoothies with added sugars. I’m able to make my own healthy, unrefined flours using rolled oats, one of the main ingredients in the best pancakes recipe. I’ve enjoyed creamy bulletproof coffees again, the list of creations are endless.

best pancakes

Healthier Pancake Recipe Substitutions:

Replacing refined white flour:

White flour, wholly stripped of nutrients, has virtually no vitamins, minerals, or fats. It’s used in most traditional pancake recipes because it is light, airy, and cheap (1). Whole grains like wheat (oats), barley, and rye are by far healthier, and whenever possible, you should consider replacing processed white flour with one of these options. I went with barley and oats combined for this pancake recipe. I found when using oats alone; the pancakes were too dense.

The Sweetener:

Most pancake premixes and pancake recipes contain added sugar. I created a desirably sweet but still healthy pancake by sweetening with a banana or my homemade date syrup (or a mix of both). Did you know that dates even help with weight loss?? (2). These incredible fruit has been called an almost ‘ideal food’ (3).

The Milk:

Instead of using regular cows milk, I went with plant-based almond milk. Check out my post on homemade almond milk for all the benefits and how it compares to drinking regular milk. You’re more than welcome to use coconut milk instead (also check out how to make coconut milk from scratch).

Servings:

5 Pancakes

Ready in:

15 Minutes 

Calories:

458 (5 pancakes)

Good For:

Breakfast, Dessert

Nutrition In These Healthy Pancakes

Nutrition (for all 5 pancakes):

If you’re not using egg, both protein and fat content decrease by 5g. This can be made up by enjoying a spoon of nut butter or a couple of almonds with your pancakes.

  • Calories: 458 C
  • Carbs: 83 grams
  • Sugar: 14 grams
  • Fiber: 9 grams
  • Fat: 13 grams
  • Protein: 14 grams

Amounts per serving of 5 pancakes:

 

  • Carbohydrates 83g 62% 62%
  • of which is Sugar 14g 10% 10%
  • and Fiber 9g 7% 7%
  • Protein 14g 10% 10%
  • Fat 13g 10% 10%
best pancakes

The Ingredients Needed:

I consider one serving to be all five pancakes made from this recipe. If you’re making for more than one person consider doubling or tripling the original quantities.

 

  • 1/2 a cup cooked barley (the softer the better- almost porridge-like consistency)

  •  2 tbsp tapioca flour mixed into 1 tbsp water or coconut yogurt (alternatively 1 egg yolk. keeping the white for later)

  • Half a banana (optional)

  • 50ml Almond milk

  • 1 tbsp of date syrup (optional- purely to sweeten)

  • 1 tsp coconut oil (optional)

  • 1 tsp vanilla essence (optional)

  • 1/2 a cup Oat flour or any flour of choice. (I dry blend my oats to make course flour)

  • 3 tbsp tapioca flour (or less, depending on the texture)

  • Cinnamon (optional)

  • 10ml Baking powder

best pancakes with fruit and syrup

Instructions:

1. Blend Together

Blend the first 8 ingredients together (if using egg, egg yolk-not whites yet) until most of the mixture is lump-free.

coconut milk simmering with spices

2. Add dry to wet

Combine all the dry ingredients (except the tapioca flour) and lightly mix it into the batter.

(If using egg, beat egg whites until peaks form and fold into the batter mixture).

coconut milk simmering with spices

3. Let it stand

Let the mixture sit for at least 10 minutes before spooning onto a heated and greased non-stick pan. The batter should be thick enough not to drip off the spoon. Add Tapioca flour if the mixture is too runny.

coconut milk simmering with spices

3. Time to cook

When the mixture forms bubbles on the surface and feels firm enough to lift, flip over and cook the other side. If you find the pancakes are too mushy or sticking to the pan try add a bit more tapioca flour but don’t over do it, the idea is to have a good ratio of protein to carbs.

Helpful tip: dip the spatula into some water before flipping the pancakes, this stops the pancakes from sticking to the spatula.

coconut milk simmering with spices
best pancakes

The Best Healthy Pancakes Recipe

These whole food pancakes are ideal when topped with some fruit, sprinkle of flax seeds, almonds, a pinch of cinnamon and a splash of homemade coconut yogurt or date syrup. I consider one serving to be all five pancakes made from this recipe. If you’re making for more than one person consider doubling or tripling the original quantities.
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Breakfast, Dessert
Cuisine American
Servings 5 pancakes
Calories 92 kcal

Equipment

  • Blender
  • Frying Pan

Ingredients
  

  • 1/2 cup cooked Barley the softer the better- almost porridge-like consistency
  • 2 tbsp tapioca flour mixed into 1 tbsp water or coconut yogurt alternatively 1 egg yolk (keep the white for later)
  • 1/2 banana can be left out
  • 2 tbsp date syrup optional- purely to sweeten
  • 50 ml almond milk or coconut milk
  • 1 tsp coconut oil optional
  • 1 tsp vanilla essence optional
  • 1/2 cup oat flour or any flour of choice. I dry blend my oats to make course flour
  • 2 tbsp tapioca flour or more or less, depending on the texture, add one at a time
  • 1 tsp cinnamon optional
  • 10 ml Baking powder

Instructions
 

  • Blend the first 8 ingredients together until most of the mixture is lump-free.
  • Combine all the dry ingredients and lightly mix it into the batter (except the tapioca flour).
  • If using eggs, beat the egg whites until peaks form and fold into the batter mixture (this isn’t essential but will give lighter, fluffier pancakes)
  • Let the mixture sit for at least 10 minutes before spooning onto a heated and greased non-stick pan, you may need to spread it out with a spatula. The batter should be thick enough not to drip off the spoon. Add Tapioca flour if the mixture is too runny.
  • When the mixture forms bubbles on the surface and feels firm enough to lift, flip over and cook the other side. If you find the pancakes are too mushy or sticking to the pan, try adding a bit more tapioca flour but don't overdo it, add one spoon at a time.

Video

Notes

These whole food pancakes are ideal when topped with some fresh fruit, a sprinkle of flax seeds, almonds, a pinch of cinnamon and a splash of homemade coconut yogurt or date syrup.

The Best Pancakes, Enjoyed with The Best Wholefoods:

My pancake breakfast usually consists of five of these delicious pancakes made from this recipe. On top of which I add a tbsp of nut butter (or a couple of almonds – one or the other), a spoon of flax seeds, a spoon of my homemade date syrup or homemade coconut yogurt and some cut-up fresh fruit (always trying to add some berries if possible). I’m not too concerned about the overall sugar content (around 40g) from all the fruit because the fruit is high in fiber and phytonutrients that actually help LOWER insulin spikes and blood sugar levels (3) making a big difference in terms of sugar release in the body. Of all my daily meals, my breakfast has the highest amount of fat in it. Making sure that my dinners have the least.

If you too suffer from indigestion/reflux symptoms or gut issues (I have a hiatus hernia) it is important to try and stick to low fat, high fiber diet to minimize flare-ups. By consuming most of my “good fats” for breakfast I have sustained energy throughout the day, with less chance of snacking on unhealthy treats later. This method has worked exceptionally well for me, experiencing hardly any reflux flare-ups anymore.

best pancakes
best pancakes
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