Tuesday, May 12, 2015

Crazy Good Low Carb Pancake Recipe - Gluten free, Sugar Free & FLUFFY!

We nailed it! We now offer you the recipe for the best wheat-free pancakes on the planet. I kid you not my pretties.

Amazing 'healthified" light & fluffy Low-Carb Pancakes!

My mom and I had a lot of fun working together on this one. We are very synergistic when we collaborate together. We mind meld and stuff, it's great.

She teaches me, and she tells me I teach her too. But personally, I think I only teach her stuff that's a variation of the stuff she first taught me. She may disagree on that point, however, I ask you this:

What came first, the chicken or the egg?

I can answer that one, "The Chicken".   Not that my mom is a chicken.

My point is, I am very grateful for how my mother has raised me and for what she has taught me. I feel she is woven into my very fabric. She still teaches me the most amazing things (like what makes the best flour substitutes, or how to make a heart-calming herbal tincture, or insights on the power of personal prayer). Happy Mother's Day again mom!

Anyway, the chicken came first. Because of my mom, you can now make the best healthy pancakes ever.

The ingredient list is a very creative one. We use several types of "flours" to get the flavor and texture of these pancakes right. Remember, we are professional food formulating maniacs, along with being gluten-free specialists and sugar-free specialists. I say this because I want you to know that we have done more than our fair share of formulating this kind of thing. You get to benefit from our years of trials, and years of learning about the properties of the newest healthy raw materials. Cool, huh?

For you, we wanted to create variations that use ingredients that are readily available to the consumer. This narrows our list of cool (and healthy) ingredients substantially. We have tried many variations and proportions with several different ingredients, and this is where we arrived.

We are excited to share this recipe with you because the recipes we found "out there" were not what we were hoping for. (See my Pancake Bedtime Story post) They were rubbery, way too eggy, soggy, spongy, slimy, gritty, heavy, mushy, bitter, fell apart, contained sugar, Were starch-laden, tasted like yucky protein powder, or otherwise weird tasting and weird textured. I'll skip breakfast, thanks!

But now, we can all enjoy light and fluffy guilt-free pancakes, and our family won't pull faces and run away hungry.

It is worth the effort to acquire all the ingredients we list here. If you have already been cooking with gluten-free, low-carb, paleo, or sugar-free recipes, you will already have most, if not all the ingredients for this recipe. You can even make this mix in bulk. We will post a bulk pancake mix recipe later, so please check back soon.

Benefits of this pancake recipe:

Tastes amazing!
Low carb
High fiber
Sugar free
Gluten free
High protein
Curbs cravings
Aids in weight loss
Helps blood sugar levels stay even
Good for athletic training
Can make dry pancake mix in advance
Can make pancakes in advance and freeze them


First get out all your ingredients first and pre-weigh them (weighing is best for consistency), or you can just measure them until you get yourself some good kitchen scales.

Again, putting together this dry pancake mix is SO worth the effort. When you are ready to make some pancakes, all you do is add some water and egg. They are easy to mix up, easier to cook, and the easiest to e-a-t.

Your kitchen will smell wonderful as these cook. You and your family will feel satisfied for a long time after you eat these pancakes. They are high in fiber and high in protein too. These are also helpful for those who are aiming to slim down. They even taste great with just butter and no syrup. Most fake pancakes have to be drowned in syrup to be at all palatable.

See the next version of pancakes we created, Buttermilk Pancakes, HERE

We hope you enjoy this recipe for years to come!



Low Carb Pancake Recipe:

Makes 4 medium sized pancakes (serves 2).

Dry Mix Ingredients:

13.0 grams (2 T.)  stirred coconut flour
11.0 grams (2 T.)  oat bran flour (finely ground)
11.0 grams (2 T.)  white almond flour (lightly packed)
8.0 grams (1 T.)  Hi-Maize brand resistant starch from National Starch **
4.0 grams (1 T.)  whey protein isolate
3.0 grams (1 T.)  psyllium husks (flakes, not powdered) ***
3.5 grams (1 t.)  gelatin powder (like Knoxx brand plain gelatin)
4.0 grams (1 t.)  Table Top Sugar Blend (or 1 1/2 t. of a 50:50 mix of erythritol and xylitol) ****
1.2 grams (1/4 t.)  BioSalt or sea salt
2.8 grams (1/2 t.)  baking powder
0.9 grams (1/4 t.)  konjac powder
0.9 grams (1/4 t.)  Wheat Bread Flavor Powder, optional (a proprietary flavoring for GF breads *)


Wet Ingredients:

1 medium egg
1/2 c. cool purified water


Method:

In a small mixing bowl, sift all the dry ingredients together very well and set aside.

Preheat a 12-inch or larger non-stick skillet to 350 degrees (medium heat). Oil pan with coconut oil.

Whisk the egg until emulsified.

Add the water to the egg and mix together.

Add the egg mixture to the dry mix in the mixing bowl and blend together until there are no lumps.

Immediately pour all 4 pancakes into the prepared skillet. Let them cook without shaking the pan.

The pancake batter quickly becomes thick, so they will not bubble like thinner pancakes do to indicate when to flip them over. You'll need to peek at the bottoms, and flip them when they turn nicely brown.

Cook the other side until they are golden brown and spring back in the center when lightly touched.

If you did not cook all the pancakes at once, do not stir the batter down. Just portion it with a food portioning scoop (an ice cream scoop)

onto the oiled skillet. You may gently pat down the batter a bit with wet fingers. Again, do not shake the pan to settle the pancakes or they will be misshapen.

Enjoy with butter and a good sugar-free syrup or preserves.



Notes: 

*  "Wheat Bread Flavor Powder" is a proprietary flavor my mother created for all gluten free bread-type products. It is not available to the public (unless we get a large amount of requests for it...).

** Honeyville grain carries the HiMaize Resistant starch. This ingredient is not absorbed like regular starch and is a wonderful ingredient for low carb, gluten free baking. You can use up to 25% HiMaize in your flour blends to cut carbs.

*** If you do not have the 1 T. psyllium husk flakes, substitute with 1 teaspoon psyllium husk powder. The texture will not be quite as bread-like, but it is still good.

**** You may substitute Lakanto white sugar substitute for the tabletop sugar blend called for.

Looking for bubbles in these cooking pancakes is not an indicator of pancakes being ready to flip. Check the bottoms for doneness.

Lower heat is needed for cooking these pancakes, compared to regular starch-filled pancakes. Too high a temperature will burn the outsides before the insides are cooked through.

Grind the oat bran until very fine, unless you want more texture to your pancakes.

Making these pancake with just liquid egg whites is not a good idea. They won't act like, look like, or taste like pancakes at all.

Mixing in an additional t. dry egg white protein powder resulted in rubbery, eggy pancakes. Don't do it.

Using less oat bran flour results in a pancake with compromised texture. We do not recommend less than 2 T. oat bran flour for this recipe.

The added gelatin makes a nice, flexible pancake, nearer to a wheat-like texture.

Whey protein isolate is higher in protein and has mush less lactose in it than whey protein concentrate, and usually the lactose-intolerant can eat it in this recipe.

Shaking the pancake batter in the skillet will result in flattened pancakes that may also run together. Just pour them, or portion them with a food portioning scoop (ice cream scoop). If the batter has thickened a lot, gently pat the pancake batter down a tiny bit with wet fingers.


Tip: 

I doubled the recipe because all I had were extra-large eggs. I used 1 extra-large egg.  It worked fine, although the 2nd batch of pancakes were more ragged looking because the batter had thickened up and I did not pat the batter down with wet fingers. Not the end of the world, they still turned out great!


Photos of the process:


Mix the dry ingredients together first.

Whisk the egg then add in the water.

Add the egg mixture to the dry pancake mix.

Mix until no lumps remain.

Using a food portioning scoop to measure out each pancake, without deflating the batter.


I flipped the pancakes with an unusual amount of grace... Not.

A nice fluffy stack of pancakes.



That was so good! :)



Enjoy!

Leila & Nancy.