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PINDARI
PANCAKE RECIPE
The
following is a gluten, dairy, egg and sugar free recipe that is one of our
favourite cereal meals and can be used as a side dish with salads and as a
replacement for bread. This recipe may also be used to make cakes.
It produces a heavy tasty pancake that should be eaten with a little water and
can be used as a base for spreads including our Vegebutter, honey, jams (sugar
free), LSA (Linseed, almond and sun flower seeds) nut sauce and any other spread
of choice.
It is best cooked about 10mm to 15mm thick on a well oiled (Olive oil) pan with
average heat and turned when the pancake is ready. Do not add the mix to the
oiled pan until the oil is hot enough to cook immediately. This way you reduce
the potential of the mix sticking to the pan.
The recipe may be varied to taste and availability of ingredients. Some of the accepted gluten free flours are provided below.
| Brown rice flour | - slightly binding medium to heavy flour. |
| Buckwheat flour | - light flour with good binding properties. |
| Millet flour | - light slightly bitter flour, very little binding properties, alkaline. |
| Maize flour | - medium flour with some binding properties. |
| Amaranth flour | - very nutritious slightly heavy flour, may be difficult to acquire. |
| Quinoa flour | - very nutritious average flour, may be difficult to acquire. |
| Arrowroot flour | - used primarily in small quantities as a binding flour. |
Any
successful pancake or cake needs to be held together. It is the gluten protein
in wheat that makes wheat such successful and popular flour in cooking. Wheat
can be substituted for any or all of the above.
When using any flour, the most nutritious, heaviest and tasty cakes result from
using whole of grain flour.
| INGREDIENT | MEASURE | COMMENTS |
| Brown rice flour | 2 cups | |
| Buckwheat flour | 1
|
|
| Maize flour | 1 cup | |
| Sultanas | 1 cup | - or raisins, chopped dates, honey. |
| Sunflower seeds. | 1 cup | - or ground nuts. |
| Pepitas (pumpkin seeds) | 1 cup | |
| Rock salt | level tsp or to taste | - or table salt. |
| Ginger powder | 1 heaped tsp | - or ginger pieces. |
| Cinnamon | 1 rounded tsp | |
| Nutmeg | 1 level tsp | |
| Kelp granules | 1 rounded tsp | - if available, ideal source of iodine. |
| Water | - add to a thick cream consistency. | |
| Olive oil | 1/2 cup | - extra virgin, un refined. |
The quantities above may be varied according to your needs and taste and the above measure roughly gives two pancakes 15mm thick and 250mm across.
MIXING and COOKING
Add the flours and other ingredients excluding the water and oil. Mix well in a large deep bowl until evenly distributed.
Add the water and mix well adding water until the mix is of a thick but runny consistency.
Add the Olive oil and mix well in.
The mix may then be left for a few minutes while you prepare the pan. This gives the starches in the grains and the dried fruit to absorb some of the water and it may be necessary to add more water.
When the pan is well oiled and the oil "cooking" hot, add the mix to a thickness of 10 to 15 mm and spread.
Turn the heat down a little and allow the mix to cook until a splade can be slid underneath to turn the pancake.
Turn the pancake over and cook well through.
When cooked slide off onto a plate.
We find the pancakes delicious
when eaten hot but they may also be allowed to cool and provided as children's
school lunch or as snacks. The pancake is very filling and the temptation to
over eat needs to be resisted and drinking a glass of water when having eaten
the pancake aids in its digestion.
SUGAR FREE SWEETENERS
We have endeavoured to move away from the need to sweeten everything but below are some sugar free sweetening alternatives and the quantities for the recipe above.
| Honey | ¼ cup |
| Bananas (over ripe and mashed) | 1 or 2 |
| Carob | 1/4 cup |
| Stevia powder | 1/8 teaspoonful |
The
above recipe may be made into a cake by placing in an oiled cake tin to a
thickness of around 40-50 mm and baked in an oven at
approx 180°C for 45 - 60 minutes.
Good eating.
Ken
and Giovi
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