Find out how I took the junk out of pancakes and transformed them into a delicious source of fiber, omega-3 fatty acid, and Vitamin A. By omitting the bad stuff (gluten, dairy, egg, and oil) and packing in whole, plant foods, such as flaxseed, pumpkin, and oats, I have created a nutrient-rich pancake recipe that will give you power all day long. No post-pancake nap needed! Follow my recipe, enjoyed by all (including my my husband, Adam, who never liked pancakes until he ate these!), and start your day right.
It's simple and quick. I actually use a pancake mix, but made by a healthy brand that I love, where I carefully read the ingredients to ensure that the mix includes whole foods and no animal products. The mix is Bob's Red Mill gluten-free pancake mix, which I purchased online at Vitacost.
There is a recipe on the package, but I swapped in healthy, vegan substitutes to make my own. Here is the recipe I created:
- 2 cups pancake mix
- 2 T. ground flaxseed plus 6 T. water
- 1/2 cup canned organic pumpkin (in a white-lined, BPA-free can)
- 1/4 cup oats
- 1/4 t. cinnamon
- 1 cup almond milk
- 3/4 cup water
I mixed the 2 T. ground flaxseed and 6 T. water in separate bowl and let set for 2 minutes before adding into the batter. Everything else went in all at once. I hand-stirred the batter until right for pancakes.
I used the flaxseed as an egg replacement and the pumpkin as an oil replacement in the batter, as I avoid oil. For grilling however, coconut oil, which has a high melting point, can be used very lightly to grease the pan, or even better you can use Orgreenic pans that are safely non-stick. Applesauce or water can also help a bit while grilling.
You may find a half a banana to be a nice oil replacement instead of the pumpkin.
It's your plant-based kitchen. Play! Play! Play!
I topped my beautiful cakes with banana slices, pecans, and pure maple syrup after grilling. I used SpringTree 100% Pure Maple Syrup that I bought at my local grocery store. It is usually the most inexpensive pure maple syrup, and it comes in a thick glass bottle that I like. If I'm going out for pancakes, I have been known to put a bottle of maple syrup in my purse. Yes! I really do that.
There is nothing like pure maple syrup, and it is one of the few natural sweeteners used sparingly by Dr. T. Colin Campbell (in this article he says he likes it on his pancakes too!) and included in the whole foods, plant-based diet if used in moderation. In general you should use as little sweetener as possible, and beware of the breath of sugar types appearing on food labels. You may be consuming more than you think.
Remember, simple sugars from whole foods support health, while refined sugars do not. Make sure you are selecting 100% pure maple syrup like the kind I use (pictured below). Commercial pancake syrup consists primarily of high-fructose corn syrup and other chemical additives that you do not need in your diet.
The recipe makes a quite a bit of cakes, but you can freeze any leftovers and warm up on the stove top or in the oven as you are getting ready for work the next day. Any day can be a pancake day! Take some extra time to take care of yourself and get in your healthy foods, and you won't believe the positive benefits. Oats, flaxseed, and pumpkin are all great for your heart and lower cholesterol. Pumpkin is amazing for your eyes and skin, your immune system, even your mood.
Good luck in your plant-based breakfast adventures, and don't forget to comment below to let us know how you are doing, or send us a tweet @Forkfuloflove.