Step into Spring: The Perfect (Gluten-Free) Pancake

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Photo: laurafuentes.com

At this point, it’s probably impossible not to know about the gluten-free craze that is sweeping the nation. If you don’t quite understand it, you’re not alone! Let us talk about the gluten facts. Gluten is a protein found in most major grains containing any wheat (bulgur, spelt, farro, semolina, etc.), barley, and rye. However, don’t forget that gluten is actually present in more than just bread-like foods! It can also be found in lots of processed foods (like chocolate, deli meat, salad dressing, soy sauce, and even some toothpaste). Unless you have celiac disease, gluten is actually not bad for you, in moderation, of course. It’s not something to fear! It’s better to be gluten-aware than gluten-phobic. That said, cutting down on the amount of it you eat will help balance your diet and regulate your digestive system.

You might be wondering exactly how our bodies process gluten. As the food you eat hits your intestines, tTG, an enzyme, begins to break down the gluten into its smaller proteins (glutenin and gliadin). As they go through the digestive system, the proteins are absorbed. Your body gains nutrients from gluten, but it doesn’t need that much of those proteins (and can only absorb so much). It can ‘clog up’ your digestive tract, not allowing other good nutrients to help your system. Too much gluten in any diet can cause bloating, constipation, weight loss/gain, and malnutrition.

Food has changed over the years. It is no longer as clean and chemical free as it once was (from bug-resisting spray to drought-resistant plant evolution), yet our bodies still function the same. Cutting out as much processed food and bad proteins/chemicals can greatly help your health all around- from complexion to cholesterol.

Check out this delicious gluten-free (and egg-free) pancake recipe from laurafuentes.com (and momables.com)!

What You Need:

  • 1 cup Gluten-free all-purpose flour (or try almond or quinoa flour to mix things up!)

  • 1 tbs Ground flaxseed (or flax meal)

  • 2 tsp Baking powder

  • 2 tsp Ground cinnamon

  • ¼ tsp Salt

  • 2 tbs Maple Syrup (or use honey)

  • 1 tsp Vanilla

  • ¼ cup Unsweetened applesauce

  • 1 cup Milk (or non-dairy substitute)

How to Make It:

Total time: 15 min (prep: 5-7 min; cook: 10 min)

  • Grab a medium size mixing bowl and sift in the flour, flaxseed, baking powder, cinnamon, and salt.

  • In another bowl, mix the maple syrup, vanilla, applesauce, and milk.

  • Slowly stir in the liquid mix into the dry mix and blend it until you get rid of all the lumps of batter and bubbles. The gluten-free flour sometimes is hard to get just right, so keep an eye on the thickness of the batter.

  • On a greased griddle on medium heat (or just a stovetop pan), begin to cook pancakes using about ¼ cup of batter for each one!

  • Cook for 1-2 minutes until they start to bubble around the edges, then flip! After another minute or two, take it off the pan and serve with powdered sugar and fruit!

By | 2017-05-21T23:44:18+00:00 November 6th, 2016|Blogs|Comments Off on Step into Spring: The Perfect (Gluten-Free) Pancake

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