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Flourless Pancakes are too easy! Here’s a quick favourite that we always go to when looking for a healthy alternative to pancakes. These are more of a sweet omelette but their consistency and size is much like that of a pancake. When we make them we prefer thick and fluffy, but you can easily make them thin like a crepe and roll them up with your favourite toppings. Either way they look impressive, are very easy to make – only needing 3 ingredients, and ensure a quick clean up – which is just as important as the delicious taste!
Adriana loves these for breakfast, but has also been known to sneak them in as a dessert – and why wouldn’t you?!
What’s so good about these pancakes ? Well apart from being so easy to make they are also flour free, gluten free, and refined sugar free, as well as packing a whole lot of protein into a delicious meal.
Eggs: We use free range eggs from our happy hens in our backyard. Although we live in the middle of suburbia, we still manage to have a few hens that give us more eggs than we need. Eggs are one of mother natures superfoods, full of nutrients, but free range eggs take this to the next level – why?
Free-range pasture raised chickens must have access to the outdoors, which means they get a variety of grass and bugs in their diet in addition to their usual grain. On the other hand, conventionally cage raised birds are fed a strictly grain based diet. Animal welfare aside (as this is a whole other significant point to take into consideration when choosing eggs) this means that eggs from free range pasture fed hens have phenomenally greater nutritional density when compared to eggs from cage raised hens. This includes: less fat and cholesterol , more Vitamin A and Vitamin E, and 2.5 times more Omega-3 Fatty Acids.
So to gain the health benefits of free-range eggs, make sure you purchase them from pasture-fed flocks. Sadly, current regulatory classification of ‘free-range’ does not necessarily mean the hens have access to pasture, meaning they will not necessarily be eating a varied diet, and thus not producing such nutrient dense eggs. It’s for this reason it is important to get to know where your eggs come from. If you’re not so inclined as we are to keep your own chickens, (it is a unique suburban situation, we know), your best bet is to buy direct from the farmer – ensuring you not only get the best produce, but at the same time also support a local business that promotes happy and healthy hens, and that makes everyone happy.
Raw honey: is the most original sweet liquid that honeybees produce from the concentrated nectar of flowers. Collected straight from the extractor; it is totally unheated, unpasteurized, unprocessed honey. This means that it retains all of it’s health promoting benefits, including: acting as an alkalising agent, antimicrobiol agent, and effective digestive aid due to the content of an enzyme called amylase which helps to break down starchy foods. If you want to reap all the health benefits of honey you must consume it in it’s raw form – otherwise it’s not much better than using table sugar.
Yoghurt : What’s not great about yoghurt?! It’s a source of protein (providing about 5% per serving), calcium, Vitamin B2, Vitamin B12 (only found in animal proteins), potassium, and magnesium. But one of the greatest benefits linked to yoghurt of course is that it contains probiotics – the “friendly bacteria” naturally found in the gut. Aside from helping maintain healthy digestive function, there is increasingly more evidence showing that certain strains of probiotics can help boost the immune system, and even treat skin conditions such as eczema. To ensure your yoghurt contains a good proportion of beneficial probiotics buy pot-set yoghurt, or better yet – make your own!
Enough with the information – bet you’re all just waiting to know:
“How do we make these goodies?”
Just follow these easy steps……
Serves 2 (or maybe just 1!)
3 free range eggs
2 tbs pot set greek yoghurt
2 tsp raw honey
coconut oil – to grease pan
Pot set greek yoghurt
Fresh berries or fruit of choice
Whisk eggs, yoghurt and honey in a bowl until you get a light, frothy, even consistency.
Pour mixture in four equal batches in a fry pan greased with a small amount of coconut oil.
Cook until golden brown (approx 3 min on low heat) then, depending on your skill level, “flip” them and cook for a further minute.
If you want a cheats method to avoid the “flip” you can put them under the grill to cook off the other side.
Plate up and serve with a sprinkle of cinnamon, drizzle of honey and dollop of yoghurt. They go great with seasonal fresh fruit, we used strawberries – (green grocer bought this time – can’t wait for our garden harvest!)
- U.S. Department of Agriculture: Meat and Poultry Labeling Terms
- “Mother Earth News”; Meet Real Free-Range Eggs; Cheryl Long et al.; October/November 2007
- Sustainable Agriculture Research and Education; Pastured Poultry Products; Barb Gorski; 1999
- American Heart Association: Nutrition Center — Healthy Diet Goals
- Medline Plus: Vitamin A
- Medline Plus: Vitamin E