Here’s a vegetarian recipe to help you spend some delicious time-at-the-table with your family to plan a quality week-end together.You can experiment with other non-gluten flours e.g. millet, garbanzo (besan), buckwheat and quinoa or lentil (dal) flours and their combos along with oat, or without it.
I suggest using a little oat fiber (from Arrowhead Mills — at good health stores), as the fiber will slow down the digestion of the carbs and give any pancake a better glycemic index profile. The oil will do that too.
I do not recommend using Teflon or other “non-stick” coated pans.Fats and oils do not affect blood sugar readings, and for those who are fighting over-weight or obesity, you should know that you need healthy fats to get rid of your excess weight.Heart healthy fats and oils are:
___ organic butter
___ suet from grass-fed, free-range beef or bison
___ organic, unrefined coconut oil (yes, it’s a healthy, vegetarian saturated fat – providing essential medium-chain fatty acids)
___ organic extra-virgin olive oil (oevoo)
___ organic macadamia nut oil (excellent for higher temp cooking)
___ organic flax and hemp oils (never cook with them, and do refrigerate them)
___ almond oil and avocado oil (best to use for salads, but both are higher-temp use oil, surprisingly)
___ olives, avocadoes, seeds and nuts.
In fact, all oils should be refrigerated when not in use, and take them out of the refrigerator so they can warm-up as the first thing you do when you start your food prep. Put them in a bowl of tap-temperature “hot” water to speed things up. Additionally, NEVER let oils “smoke”. At that point, they are being broken-down into harmful substances. It is best NOT to cook at high temperatures anyway, as it is problematical for nutrition, but if you must, periodically, then use a high temperature organic oils, like macadamia, avocado, almond or unrefined coconut oil. Spectrum Oils has had a temperature chart in the past. Match the oil with the temperature you desire to cook at. You can also see a chart at: http://www.cookingforengineers.com/article.php?id=50
I do not use polyunsaturated oils, as we get far-too-many of them already, in any processed foods we use, and they are severely unbalancing our diet. Stay with the healthier monosaturated oils and add tiny amounts of the healthier saturated fats.
Why did I choose oats as a base?
“Raw in granola or cooked in porridge, oats consumed daily can help lower cholesterol. They contain beta-glucan, a spongy, soluble fiber that mops up the precursors of cholesterol in the intestines and whisks them out of the body. New evidence suggests that oats may also help lower blood pressure in hypertensive patients. Other benefits: the oat is one of the few grains that contain hard-to-find antioxidants, such as the vitamin E-like compounds called tocotrienols. Another plus is that the dietary fiber and protein in oats make you feel full fast. That should keep you away from more fattening foods and help control your weight.” http://www.time.com/time/covers/1101020121/oats.html
Have fun experimenting with this Pancake Mix and the pancakes themselves.
Similar oatcakes are traditionally used in Spain, as a dessert — with Machego cheese, grapes and a glass of sherry. Their recipe follows.
Em’s Week-ender Pancakes with Agave and Almond Milk
For the pre-mixed dry ingredients, measure into a tightly-covered storage cannister :
1 cup oat flour* (or combine approximately 1/8 C oat bran, 7/8 C oat flour)
a pinch Celtic Sea Salt
1 3/4 t baking powder (Rumford brand, as it contains no aluminum)
42 grams of egg protein powder (1 scoop of this instantized egg protein powder should = 22 grams of protein or adjust scoop-quantity according to the can’s nutritional label to get the full 42 grams of protein)
6-8 raw almonds, slivered or ground and a sprinkle of cinnamon, if desired
1 t fructose or Succanat ( a natural, less processed sugar; in health stores)
___ Stir the mix well and store in the dark.
When ready to cook your pancakes, add the following to make a batter:
6 T organic, extra-virgin olive oil (oevoo)
2 C unsweetened organic almond milk (and up to another 1/4 cup if batter gets too thick)
___ Use an olive oil pan-spray to coat your pan and heat the pan to medium heat.
___ Add the batter in tablespoon size amounts to the hot pan. Cook and keep warm until all cakes are cooked.
___ To serve, place a maximum of a penny-sized dot of agave syrup on each pancake (less is better).
___ Serve with a warm beverage to round out the meal.
If you must add other elements, balance the carbs by adding extra protein.For example, a 14 gram protein (2 oz.) slice of already-cooked free range beef or a bison patty or equivalent okara (soy) patty and have a 1/2 cup portion of a high-fiber fruit (like berries). Fruit is always eaten first, 20 minutes before the other food, if you want proper and easy digestion.
* whizz 1 1/4C of rolled oats to make 1 C of oat flour
Spanish Sweet Oatcakes
2 1/2 C rolled oats
1/4 C sesame seeds
3T poppy seeds
pinch Celtic sea salt
1/2 C boiling spring or filtered water
2T raw honey or agave nectar
3T organic, extra-virgin olive oil (oevoo)
___ Pre-heat your oven to 350 degrees**. Combine the first 4 ingredients in a large bowl.
___ Make a well in the center and pour in the boiling water, sweetener and oil. Stir with a wooden spoon to make a soft dough.
___ Shape the dough into walnut-sized balls and place them several inches apart on an oil-sprayed cookie sheet.
___ one by one, flatten each ball gently, with the palm of your clean hand, to make a 3 1/2 inch circle
___ Place in pre-heated oven and cook about 15 minutes, until golden.
___ Transfer to a cooling rack. Serve with a wedge of Machego cheese, grapes and a glass of sherry (if allowed).
From: “Olive Cookbook” by Jo McAuley, Hamlyn Books, Octopus Publishing Group, London 2005 ISBN – 0 600 61349 6
** I never cook foods at a temperature higher than 325 degrees. After that, the protein starts to be de-natured and is made unavailable for human digestion. So, I recommend cooking these at 325, for a little longer, to make sure you have the use of their protein.
I hope you enjoy both forms of these little peasant cakes. If you make any adjustments which you enjoy, please share.
Best to all — Em
Alternative Flours and preparation:
Almond Breeze – unsweetened almond milk: http://www.bluediamond.com/retail/breeze/index.cfm
Pacific Natural Foods lightly sweetened almond milk:
Madhava Agave Nectar: http://www.madhavahoney.com/agave.htm
My preferance has always been Natural Touch Okara patties …. which now seems to be owned by Kellogg’s (woe to the natural foods industry that so many of the original, innovative, committed-to-natural-food owners have sold out to Big Business! Now Natural Touch bumps over to Morningstar’s website — its products always relied on textured vegetable protein, rather than natural ground soybeans. I don’t like TVP – it is not natural.)
Okara Patties – Morningstar Farms: http://seeveggiesdifferently.com/product_detail.aspx?id=305
Articles about Coleman Natural Products and other sources –
Free-range Organic Beef:
(c)2007 Em https://diabetesdietdialogue.wordpress.com If you quote or use my article elsewhere, please include my full copyright citation and web address. Thanks!