Easy Sun Warrior Chocolate Pudding (Sugar-Free & Vegan)

Easy Sun Warrior Chocolate Pudding.

Here is the beginning of a series of delicious, sugar-free protein pudding recipes that you can make yourself!

We have been talking about creating delicious tasting protein-packed pudding recipes. We wanted a dessert pudding that is good for us and our families. This recipe is the beginning of these formulations. This pudding recipe is low-carb, sugar-free, gluten-free, corn-free, egg-free, dairy-free, and vegan.

My mom discovered that when you puree and heat the warrior blend protein powder with liquid, it "cooks" up to make a silky smooth creamy pudding that thickens perfectly when chilled. Vegan protein powders are not usually this smooth, it's the "cooking" process in the VitaMix that transforms it. we were thrilled to see that it also thickens up beautifully.

This recipe makes up several servings. We like cooking this way, it cuts down on the daily food prep time. Make up a bunch and get it out of the way. That's how we roll.

This recipe is very easy to make in a VitaMix high-powered blender. VitaMix is famous for being able to cook soups just by the friction caused by it's fast moving blades.

So assemble your ingredients and get ready to enjoy a guilt-free treat for breakfast, lunch, or a quick snack anytime!

Sun Warrior Chocolate Pudding Recipe:

Yield: 8 generous servings.

13.5-ounce can Full Fat coconut milk, plus HOT water to make a total of 3 1/4 cups.

1 c. Sun Warrior brand Chocolate "Warrior Blend" protein powder

1/2 c. white or purple yam or sweet potato that has been baked until soft (remove skins)

1/2 to 1 c. White Lakanto sweetener powder, to taste

1/4 c. coconut oil (deodorized makes a more chocolaty flavor)

2 T. vegetable glycerine or other liquid sweetener

2 T. xylitol (or 2 T more Lakanto)

1/3 to 1/2 c. dutch cocoa powder, to taste

1 to 3 t. black cocoa powder, optional for richer color (we like 3 t.)

2 t. real vanilla extract

1/4 t. almond extract
1/4 t. BioSalt

1 fat pinch of canella powder or ceylon cinnamon

Stevia glycerite, to taste, optional

Real chocolate flavoring, to taste, optional
Coffee flavoring, optional

Method:

Place the 3 1/4 cups liquid (coconut milk plus water) into a VitaMix blender container.Then add the 1 cup protein powder.

Put the VitaMix lid on and blend on medium speed just until combined. Turn off the blender and then scrape down the sides of the blender.

Secure the lid on tightly and process on highest speed until steaming hot and perfectly smooth. The temperature should reach at least 130 degrees F. for the pudding to have the best texture and flavor (don't go over 170 degrees). The friction of the blades heats the liquid after a short time. Measure temperature with a thermometer.

Turn off the VitaMix, remove lid and add the rest of the ingredients to the blender, except for the stevia glycerite and chocolate flavoring, if using.

Place lid tightly on and process on the highest speed until the pudding is steaming hot and smooth. Scrape down the sides as needed (with the blender turned off!). If the mixture gets a little too thick, use the "Tamper" to help it along. You may also add up to 1/4 cup more water (making a total of 3 1/2 c. liquid).

Turn off the VitaMix, Taste the pudding. Add stevia glycerite, a few drops at a time, to taste if you want the pudding sweeter. Add chocolate and coffee flavoring to taste, if you want to.

Give a final blend and taste for balanced flavors.

Portion finished pudding into serving-sized jars and store in the refrigerator. The jars of pudding also freeze well!

To Serve:

A good way to serve this is to top the pudding with sliced or broken bananas and crushed gluten-free pretzels. Pour your favorite cold, milk over top and dig in! Our favorite milks are whole organic milk, almond mylk, coconut/almond mylk, or cashew mylk.

Notes: 

If a less thick pudding is desired, add another 1/4 cup water, to make a total of 3 1/2 cups liquid used This pudding thickens more when chilled due to the coconut oil content. If the chilled pudding turns out thicker than you would like, just stir in a bit more water to suit your individual taste.

We add the canella powder, chocolate flavoring, and the coffee flavoring to the pudding to make the most of the chocolate flavor and to make the least of the pea protein flavor!

Stay tuned, a yummy butterscotch protein pudding is being perfected now!

The Sun Warrior protein powder used for this recipe.

The texture and thickness of the Sun Warrior Chocolate Pudding before chilling.

This makes 8 generous servings of protein pudding.

Sun Warrior Protein Pudding topped with Bananas, G-F Pretzels, and Whole Organic Milk.

Enjoy!

Leila & Nancy.

NEW & Improved Clear Sugar-Free Pancake Syrup

This is a more advanced sugar-free pancake syrup formula.


You will need to source some CMC powder for this recipe. You can find CMC easily online.  CMC is useful for thickening many things, not just syrup. It is also a secret ingredient in some gluten-free and low-carb bakery items.

This syrup recipe is very easy to make, it just uses more specialty ingredients. It's a shame to make low carb pancakes or waffles for breakfast and then drown them in sugary syrup. You could add a touch of natural dark maple syrup to this base if you wanted to for more authentic flavor. Just be aware that the real maple syrup is sugar.

You could also add natural butter flavoring to this syrup, to taste.

If you do not yet have CMC, here is an earlier recipe for sugar-free pancake syrup from this blog. See it HERE. It will not be as clear but it is still a good choice.

Here at Kitchen Cheetahs, we like to have several options for making the same thing. Having various choices will make it more convenient for you too.


Clear Sugar-Free Pancake Syrup Recipe:

1 c. Table-top Sugar Replacement blend (or Lakanto Golden Sugar Replacement, to taste)
1/4 t. CMC (carboxymethyl cellulose)
1/8 t. Sea salt or BioSalt
7 T. Water, plus more. if desired
2 T. Vegetable glycerine
3/4 t. Mapleine flavor extract


Method:

Premix the Table-Top sweetener blend with the CMC powder.

In a small sauce pan pour the 7 T. water and vegetable glycerine. Stir to mix.

Add the Table-top Sweetener blend and salt. Carefully stir over medium-high heat.

Gently stir to dissolve, while bringing to a boil. It will start to bubble and then get a foamy appearance. Remove from heat. On my gas stove, this took 4 minutes total.

Let cool down a bit and then add 3/4 t. Mapleine flavoring, to taste.

If you want to thin the syrup further add more water one teaspoon at a time and mix in well.

Pour finished syrup into a jar with a tight fitting lid and store in the refrigerator. The air bubbles will subside with time.


Note: The CMC that you will find and buy online will likely be different from what we have used. You may need to use more than what we used. The first time you make this syrup, make a batch 1/4th the size of this one to make sure you get it the way you like it. 

Enjoy,

Leila & Nancy.

Warm Chocolate Filled Fresh FIGS - Fit for a king! Nancy Glazier's 1st official post!

The best thing you'll ever put in your mouth, trust me!

Sun warmed figs slathered in melted Lakanto Dark Chocolate.

It's Fig Season!

Yesterday morning, Leila and I went to a friends house and picked sun-warmed figs right off the tree. They were so sweet and ripe - little purses filled with crunchy jam. A sweet memory for us.

Even the figs that were starting to dry up a bit on the tree were delicious. Their sweetness concentrates and they start to get wonderfully chewy.

Fresh Picked Figs!

We took our bounty of figs home and melted some of my Lakanto sugar-free chocolate to spoon over the still warm figs. I've never had anything so delicious. The melted chocolate with sugary, crunchy warm figs is amazing.

 Fig wells - Ready for chocolate!

I found that cutting each fig in half and then making a deep well in each center (with a thumb) to hold more chocolate was the way to go.

Or you can dip the whole fig into the chocolate and just dive in. P.S... Don't wear a white shirt.

It's important to have jammy-soft figs for this treat. If you don't have access to a fig tree, try soaking dried white figs in warm water or apple juice until they are nice and soft. Remove from their soaking liquid - pat dry - and serve them warm with melted chocolate.

Figs have the highest fiber and mineral content of all common fruits, nuts, and vegetables. They also have as much as 1000 times more calcium than other common fruits and are 80% higher in potassium than bananas. They are extremely easy to digest. Few fruits equal a fig (try saying that fast 5 times).


 

Bon Appetit :)

Author, Nancy Glazier
Gluten-Free & Sugar-Free Food Formulator.

Rich Lactose-Free Milk - with many Vegan options

Here are several delicious milk alternatives suitable for just about every diet out there!

My mom has made several kinds of milk alternatives over the years. Some are dairy free and vegan. Some are nut-free. Some are made with homemade seed milks. Some are protein enriched. All of them are sugar-free.

Here is our families favorite, creamy, dairy-like beverage that is lactose-free with lots of vegan options. This basic recipe of hers offers you a lot of versatility. Play with different variations and blends of milks to find what you love best. For example, one great combination is almond and coconut milk. You can either make a sweet or neutral tasting milk, depending on what you plan on using it for.


Mom's Rich Lactose-Free Milk Recipe:

1 quart lactose free milk *
2 to 3 T. whey protein powder (unflavored and unsweetened), or more to taste
1/8 to 1/4 t. BioSalt, to taste
2 to 4 T. coconut milk powder (for a creamier taste), optional
1/4 t. stevia glycerite, to taste
A few drops of real vanilla extract
A few drops almond extract, optional


Method:

Warm the lactose-free milk or combination of lactose-free milks to 80 to 100 degrees.
Put half of the warmed milk (2 cups) into a blender.
Add the whey protein powder and coconut milk powder, and blend together.
Add the rest of the milk and blend.
Add the flavoring. (Vanilla and/or almond extract is especially good with coconut milk.)
Add the salt to taste, until the mixture does not taste "flat or watery".
Add stevia glycerite, to taste.
Chill.


* You may choose from a variety of unflavored and unsweetened lactose free milks:
Almond milk (in milk section of grocery stores)
Coconut milk (in milk section of grocery stores)
Organic Soy milk (in milk section of grocery stores)
Rice milk (in milk section of grocery stores)
Cashew milk (homemade)
Hemp seed milk (homemade)
Sesame seed milk (homemade)
Sunflower seed milk (homemade)
etc...


See our Copy-Cat Almond Breeze Recipe for an example of how to make your own nut milk.

Notes: 

You can make this milk rich and sweet enough to be similar to Half & Half.

You may add a little bit of non-GMO lecithin powder to this lactose-free milk, especially when making the vegan versions, particularly with coconut milk - It helps emulsify the fat, and adds wonderful nutrition for the nerves. Lecithin also makes the milk taste even creamier and richer.

Almond extract is the best thing we have found for complimenting the flavor of coconut, in fact going so far as to partially neutralize the coconut taste for people who do not like the taste of coconut milk.

This milk is wonderful used in many ways:

Added to hot cocoa mix
Poured over hot cereal like oatmeal
Used as a base for smoothies
Used as an ice cream base
Chilled for drinking a tall cold glass along with a side of cookies


Enjoy,

Leila & Nancy.

The BEST Tasting D.I.Y. Low-Carb Milk (3 Variations)

I thought you may enjoy a tasty yet inexpensive "Milk" to enjoy with your new low-carb breakfasts.

I have been posting some nice low-carb breakfast options, but they all go well with milk! We need a low-carbohydrate milk too, right?

You could always use unsweetened almond, coconut, or soy milk, but I thought I'd give you a really affordable option for all you dairy lovers out there (me). You most likely have milk for the rest of the family, so it will be easy to make this recipe for yourself.

I have included other low-carb milk variations, but the first one tastes the best. Try them all and see what you think. I know I love to have lots of options, so I try hard to provide you with a variety of options too.



The Best Tasting Low-Carb Milk Recipe:

1 c. organic whole milk (12 grams total carbs)
3 to 4 c. purified cold water
2 to 4 T. heavy cream (from about .80 to 1.60 total carbs)
1/8 t. sea salt or BioSalt, to taste
1/4 t. stevia glycerite, to taste
1/2 t. real vanilla extract, to taste (optional)


Method:

Measure everything into a glass mason jar.
Tighten the lid and shake together well.
Chill in the refrigerator.



To make 1 serving (3.2 grams carbs):

1/4 c.organic whole milk (3 grams carbs)
3/4 to 1 c. purified cold water
1/2 to 1 T. heavy cream (from about .20 to .40 total carbs)
1 pinch sea salt or BioSalt
1 to 2 drops stevia glycerite, to taste
1/8 t. real vanilla extract, to taste (optional)

Notes & Variations:

This Low-Carb Milk has a combined total of about 12.8 grams of carbohydrates for the full amount made (with only 2 T heavy cream added).

If you want more of a skim milk taste, mix it with the 4 c. water.

If you want more of a whole milk taste, mix it with only 3 c. water.

If you want a richer milk, increase the cream up to 8 T.

If you want to make chocolate milk, add a paste made of cocoa powder and sweeten to taste

If you want to use powdered milk instead of fresh whole milk: 

Omit whole milk and add 1/4 c. plus 1 T. plus 1 t. instant dry milk powder (dried whole milk is preferred to dried skim milk). Increase the heavy cream to anywhere from 4 to 8 T., according to your tastes. This version does not taste as good as when using fresh whole milk. (The carb count is the same for the powdered milk and the fresh milk.)


If you want a higher protein content Low-Carb Milk (1 serving): 

Mix together these dry ingredients:
1 T. buttermilk powder (a low carb variety)
1 T. whey protein isolate *
1/4 t. Table-Top Sugar Replacement Blend
1 pinch sea salt or BioSalt
Slowly add:
1 c. purified water
2 T. heavy cream
Mix well until everything is dissolved, then add: 
A splash of real vanilla extract, if desired
Chill well. Shake well before using.
(0.5 g carbs and 11 g protein per serving.)

* Source: Now brand or get from the Protein Factory (online).


Now you can enjoy some low-carb milk with your High Fiber Hot Cereal, low-carb pancakes or low-carb buttermilk pancakes!


Enjoy,

Leila.

Crazy Good Low-Carb Fluffy Buttermilk Pancakes (with variations) - Gluten-Free, Sugar-Free, Guilt-Free!

First we nailed making delicious low-carb pancakes. Exciting. But, what we really love are Buttermilk Pancakes!

It took a little more experimenting until we nailed a fabulous buttermilk pancake recipe too.

Our buttermilk pancake recipe is similar to our regular low-carb pancake recipe. The gluten-free "flour" blend is the same, for example. The leavening system is different to allow for the acidity of the buttermilk. We were aiming for the ultimate fluffy pancake...and we got it! We are very excited to share this recipe with you. we are still in pancake recipe creation mode. We are experimenting with using different liquids in the pancake mix, like almond milk, soy milk, yak milk (just kidding).

We have even created cinnamon roll pancakes! Seriously, topped with our sugar-free Cream Cheese Frosting... You could be arrested for eating one of these in public, if you don't have enough to share! These are so over-the-top. You won't believe they are healthy. A recipe for these will be made available soon, I promise.

Benefits of this Buttermilk 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).

Putting together this dry pancake mix is SO worth the effort. You can easily make a bulk batch of this pancake mix. Just make sure you weigh everything accurately. When you are ready to make some pancakes, all you do is add some fresh buttermilk 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.

These pancakes taste even better the next day. Just refrigerated or freeze them and when you want a quick breakfast, microwave a couple pancakes a few seconds to reheat them.

We hope you enjoy this recipe for years to come!

To see the original post on our Low-Carb Pancakes, click HERE.

See a sugar-free pancake syrup HERE.

See an improved clear pancake syrup HERE. (coming soon!)



Low-Carb Buttermilk Pancakes 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) ****
0.9 grams (1/4 t.)  BioSalt or sea salt
0.9 grams (1/4 t.)  baking powder
0.9 grams (1/4 t.)  baking soda
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. fresh buttermilk


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 buttermilk to the egg and mix together well.

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.


Buttermilk Pancake Variations:

These pancakes are the ultimate when fresh buttermilk is used. However, that being said, all the rest of these variations taste terrific. I like to have a lot of versatility in my recipes, so that you can use what you have on hand. There are other variations too, like using unsweetened soy or almond milk.

1. With reconstituted buttermilk powder

Instead of fresh buttermilk use:
4 t. powdered buttermilk
1/8 t. guar gum
1/2 c. water

Mix together the powdered buttermilk and guar gum. Mix with the water to form a buttermilk. add to the medium sized egg and beat until foamy. mix into the dry pancake mix above.

2. With Powdered milk

Instead of fresh buttermilk use:
4 t. Non-Instant powdered milk
1/8 t. guar gum
1/2 c. minus 1/2 t. water
1/2 t. apple cider vinegar or fresh lemon juice

Make your own sour milk by first mixing the powdered milk with the guar gum. Then mix the dry milk mixture into the water and vinegar. Let this sit about 5 minutes. Proceed to mix it with the beaten egg and add this to the dry pancake mix.


3. With fresh milk

Instead of fresh buttermilk use:
1/2 c. minus 1/2 t. fresh organic milk
1/2 t. apple cider vinegar
1/8 t. guar gum (mix with the dry ingredients)

Mix the milk and vinegar together and let it sit while you whisk your egg and get the pan ready. Proceed with the recipe above.



Tips: 

You may double the recipe and use only 1 extra-large egg.  It works fine if you use a 2-burner sized skillet to cook all 8 pancakes at once. 



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...). You may add a touch of real butter flavoring instead,,,

** 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.


Pictures of the process:

Preheat the griddle with coconut oil.

Mixing the wet ingredients into the dry pancake mix.

Stir until there are no lumps.

Use the pancake batter immediately after mixing.

Portion pancakes with an ice cream scoop.

Flip when the pancakes are golden brown underneath.

Cook until the second side is golden brown. Pretty, aren't they?

Butter the fluffy pancakes.

Top with home made sugar-free syrup.

Dig in!

YUM

YUM..

Enjoy! 

Leila & Nancy.

Healthified Raspberry Fool (and a healthy Ice Cream recipe)

This is an easy and decadent treat you can feel good about eating.

This version of Raspberry Fool is a delicious super creamy, lower fat, higher protein, and sugar free version of the traditional Raspberry Fool, which is usually made with sweetened vanilla whipped cream and lightly crushed raspberries.


Enjoy this as a great low-carb snack, breakfast, or dessert. It's great for people wanting to slim down but still want a decadent treat. The fat content here is very satisfying while the protein balances it out perfectly.


Healthified Raspberry Fool Recipe:

Base:

1 part Organic sour cream
2 parts Greek yogurt
Powdered Lakanto sweetener, to sweeten to taste (or powdered erythritol)
Real vanilla extract, to taste

Fruit:

Chia Blackberry Jam (or crushed strawberries, blackberries, or other soft fruit or berry)


Method: 

Mix the Chia Blackberry Jam into the yogurt base, to taste and eat.



Tip: Also try with our Chia Blueberry Sauce recipe!



For Instant Berry Ice Cream:

This was one of my mother's early childhood discoveries, which has wonderful memories for her. she still loves it to this day. Sugar was originally used, but now she uses powdered erythritol or xylitol, and you can further enhance the sweetness with a couple drops of stevia glycerite, if desired.

Crush the berries with sweetener &/or jam of choice then freeze in a shallow layer (so it's easy to break up) until semi-hard.

At serving time, mix the nearly frozen fruit with sweetened vanilla whipped cream.


Enjoy,

Leila & Nancy.

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.