There are few foods as universally loved as pancakes. Unfortunately many of the pre-made mixes found in grocery stores these days are wheat based and contain many preservatives, anti-caking agents and other stabilizing ingredients that are not healthy for the human body. So what’s a pancake lover to do if they want to avoid these unhealthy pancake mixes? Below are my 3 essential steps to making healthy, delicious pancakes and there is an example of recipe I use at home at the bottom of the page.
1. Use a combination of almond flour, coconut flour or ground up golden flax seeds to make your batter.
The single biggest problem with the average pancake mix is that it is wheat based and therefore causes a big spike in blood sugar when you eat the pancake. Top off that stack of pancakes with syrup, fruit and other high sugar toppings and suddenly breakfast just became a sugar bomb that can help contribute to the development of diabetes and cause weight gain. Chronically high blood sugar levels have also been linked with brain inflammation which causes a wide variety of problems including brain fog, irritability and general lack of clear thinking.
Using the flours mentioned above DRAMATICALLY reduces the spike in blood sugar and adds lots of fiber and protein. Almond flour is also high in Vitamin E. Different combinations of the flours will alter the texture of the pancakes so experiment in the kitchen and look up different recipes until you find one that works for you.
For another tasty use for almond flour when making fried chicken click here.
2. Use blue berries, raspberries or black berries in the pancakes to add vitamins, minerals and fiber.
When you aren’t using a wheat based pancake mix the sugar found in berries does not contribute enough sugar to substantially effect blood sugar. Berries make a healthy addition to an already healthy pancake recipe by adding high levels of vitamins, minerals and fiber not to mention some great flavor.
3. Cook the pancakes in butter or extra-virgin coconut oil.
While technically not part of the healthy pancake recipe, what you cook your pancakes in makes a huge difference on whether or not something is good for you. The cooking sprays that are commonly used to cook food on griddles and pans is usually loaded with trans-fats (the devil of cooking oils), unhealthy oils such as cottonseed oil and corn oil or simply have artificial ingredients in them. Using a real fat like butter or coconut oil adds healthy fat to the pancakes and helps give the pancakes that nice brown color that lets you know that pancake is perfect!
Following these 3 steps will go a long way towards making healthy, delicious pancakes. Also, if you enjoyed this post before you check out the sample healthy pancake recipe below take a minute to “like” this post and share it with your friends who also like pancakes (who doesn’t like pancakes?!).
Healthy Pancake Recipe #1
1 cup almond flour
½ cup plain almond milk
¼ cup coconut sugar
¼ teaspoon sea salt
1 tablespoon olive oil
Heat a pan or griddle to medium heat. Combine all ingredients in a bowl and mix until smooth. Use ¼ cup sized cups of batter for each pancake. Cook each pancake until bubbles form and then flip. About 2-3 minutes per side.