Gluten, Dairy and Egg Free Pancake Recipes

I realized it has been a long time since I updated my blogs, I apologize. Of course, most of us are making New Year's Resolutions and I hope to keep this site and my other, Lulu's Gluten Free, updated more frequently.

Unfortunately, I have many health challenges. I am having difficulty pushing through low energy coupled with working more as well as raising my son and running a household.

The recipe below was one I had hoped to post in the fall, but apples are still plentiful even though my favorite, Jonathan apples are gone. There are many others that are tasty.

If you are looking to reduce carbohydrates, use Granny Smith, these tart apples have the least amount of sugar. Use cooked applesauce if making these for someone below the age of two or peel your raw apples.

I was inspired to make pancakes using fall apples. I also wanted pancakes to be egg free as well. Gluten free pancake mixes tend to be quite expensive although they are easy to use. I enjoy Arrowhead's GF Pancake and Waffle Mix. The addition of corn flour gives a delicious crisp to the finished product.

This recipe is easy to make and surprisingly requires no syrup. We did enjoy them with applesauce from last week's post.

There are two recipes with variations that can apply to either. I find the oatmeal pancakes are easier for me to digest as they contain less sugar than gluten free mixes and I don't get tired as easliy after eating them. I have stopped using maple syrup as well for the same reason. I don't want to eat a breakfast that has be nodding off half an hour to an hour after eating. Unsweetened applesauce is a delicious topper with pancakes. I used to give my kids this to avoid them having too much sugar in morning.

Enjoy!

Spiced Apple Pancakes

1 c. unsweetened organic applesauce or you can puree two apples with the peel (unless you are feeding a little person under the age of 2) in a food processor use a little water until you get consistency of applesauce
1 c. almond milk (easy almond milk 1 Tbsp. raw almond butter with 1 c. water, blend)
1 tsp. flax meal
2 tsp. baking soda
1 c. brown rice flour
pinch of ginger and nutmeg
1 tsp. Saigon cinnamon
2 Tbsp. cornstarch

Combine flax meal to cornstarch in a bowl, mix well and make a well in the center. Combine almond milk and applesauce, add to well and stir until mixed. Let rest for 5 minutes. Cook 1/3 c. of batter in oiled cast iron skillet over medium heat and flip when pancake looks dry. Continue until all batter is gone. Can be stored in refrigerator in storage baggie or container for a 3-4 days.

Serve plain or with unsweetened applesauce. Try one without any condiments, they are delicious as is!

Approximately 4-6 pancakes

Another Pancake recipe

1. almond milk
2 Tsp of flaxseeds
1 c. oatmeal
2 Tbsp of GF oats
1 Tbsp liquid coconut oil or light olive oil
1 Tbsp of vanilla extra


Place ingredients in order listed in a blender. Blend well. Over medium heat, heat your skilled and lightly oil using coconut oil. When hot place 1/3 c. of batter in pan, flip when top appears dry and I usually like to use my spatula to poke it and make sure it is cooked.
Repeat until batter is gone, this batter will keep in fridge for a few days.

Variations:
Apple Oatmeal Pancakes
Place same spices in apple pancakes in your blender and blend well. Use unsweetened applesauce instead of syrup. I like using applesauce like this and I find I don't have any carb crash later since I avoided the syrup, even using real maple syrup.

Blueberry Pancakes:
Place blueberries frozen or fresh on top of batter after you pour it, I strategically place them, but you can add as many or little as you like!

Chai Spiced:
1/2 tsp each of cinnamon, cloves, and 3/4 tsp. cardamon, add to blender and blend well.

Banana pancakes:
Use applesauce pancake recipe above but substitute 2 bananas that are ripe and mashed and add 1/2 tsp of nutmeg to spices listed. Or use oatmeal recipe (also add 1/2 tsp of nutmeg) and place small pieces of banana on top of batter in pan, chopped walnuts could also be added.

Chocolate Chip:
Dot batter with a few dark chocolate chips that are gluten and dairy free, mini chips can also be used.

Almond Cakes:
Use 2 tsp of almond extract instead of vanilla. Blanched, slivered almonds can add a nice crunch and texture. Sprinkle them on top of pancake batter in pan.

I usually make some pancakes and keep them in the fridge for a week. I usually eat two small ones for breakfast. They could also be frozen, just use parchment or wax paper between each pancake prior to freezing. Wrap well or use a sealed plastic bag. Warm in toaster oven. Avoid use of microwave, if it can kill your germs on a kitchen sponge what is it doing to the nutrients in your food?

Enjoy and Happy New Year!!

Gluten Free Hospitality

It's time for Thanksgiving, Christmas and Hanukkah and time for entertaining. Not that we don't entertain other times of the year, this is just when it is concentrated. There are also office parties as well and potlucks. It occurred to me that having someone like me come over must be very daunting to say the least. How does one entertain a person who cannot indulge in the usual flour and dairy laden foods? So many of these foods are easy to make because pre-made ingredients can be easily utilized.

Fortunately for our Jewish friends many foods that are consumed during their celebrations are allergy friendly. Since it is important that meat and dairy remain separated, there are many wonderful, dairy and gluten free options that are kosher as well. My friend, Bonnee tells me that Jewish people are not necessarily gluten free, but there happen to be many GF options in local Jewish stores. She was unsure why this is, but it is very helpful when entertaining those who follow Jewish dietary laws as well as those of us who are seeking gluten and dairy free options.

Tips for entertaining dietary challenged folks:

1. Ask them to bring a dish that they can eat and share if it is a potluck. Or have them come over early and ask if they can help you cook. This will give them an opportunity to teach you and feel included. This also excludes other guests from knowing about their limitations.

2. Ask your friend how you can adapt the main dish and a side dish to be allergy friendly depending on what their specific needs.

3. Look up the recipes you want to make online and try your hand at gluten and/or dairy free foods.

4. Purchase pre-made items. Tinkyada makes great (kosher) pasta, Whole Foods has pie crusts and mixes that are under their brand name, Bob's Red Mill as well as Betty Crocker have dessert mixes that are gluten free. Egg replacer can be found in most health food stores or you can use the following substitutions.

5. Flour in gravies, soups, stews, breaded dishes can be substituted using cornstarch. Chickpea flour makes for great breading. Use 1 Tbsp. of cornstarch for every 2 Tbsp. flour.

6. Make your own salad dressing, it is easy and healthier as you will avoid unnecessary additives. Mix 2-3 parts oil to 1 part acid such as lemon juice or vinegar. You will get good a emulsion if you combine all your dressing ingredients in a blender and while it is running slowly add your oil. This will decrease separation of the oil from the rest of the dressing.

7. Think homemade all the way when entertaining your special friends and there will be less chance for reactions. Cross contamination can be a concern. Don't use a knife or cutting board that was in contact with gluten laden bread without washing it thoroughly. Change your dish water after those utensils have been cleaned.

8. Fresh foods such as meats (no added seasonings), vegetables and fruit are always healthy and allowable. Side dishes like mashed white/sweet potatoes, rice, risotto (homemade, no pre-made seasonings), rice noodles or polenta can be great starchy side dishes as well as all the lovely squashes that are seasonably available now. There is also a brown rice couscous produced by Lundberg farms that I haven't tried, but looks delicious and is a great idea.

9. Condiments can contain gluten and dairy so read the label. If unsure ask your friend if it is allowable or don't use in the entire meal and leave out for others to use as they would like.

10. Vegan online recipes are a good way to avoid common allergens such as gluten, dairy but watch out for soy. Many vegan recipes use soy but there are so many wonderful, creative food bloggers out there you are guaranteed to find a delicious, healthy and easy recipe that may have your friend not wanting to go home! Raw foodists also have great substitutions and creative takes on food dishes.

Photo from http://www.ourspringfieldfarm.com/photos.html.

Fall Harvest Applesauce

Just in time for fall, the aroma of cinnamon, nutmeg and apples waifs through the air. The fall air is crisp and reminds us that the seasons are changing. Fall is a time for apples, various squashes (acorn, spaghetti, pumpkin and butternut), lettuce, Brussels sprouts, beans, leeks, etc--see the list below.

My favorite fruit to get in the fall is the Jonathon apple. I love its crisp sweet taste and I will miss it once the season is over. In order to keep their wonderful taste around, I make applesauce that I freeze. Apples have health properties that make them an asset in a healthy eating plan. Apples also contain vitamin C and antioxidants. Apples range from very sweet (higher sugar concentration) to tart (lower sugar concentration). Ironically, the glycemic index, the scale that determines how quickly and how much foods will raise blood glucose (sugar). Fruits contain fructose but we don't measure blood fructose. Raw apples can help ease constipation with their fiber content. Cooked apples sooth a tummy that is suffering from diarrhea. It is best to eat an apple in its entirety and not separate the fruit from its fiber rich skin. If you are feeding children under the age of 2, please peel the apples.



Cooked Applesauce

Cut Jonathon, Honey Crisp or apples of choice into chunks. Add a few tablespoons of water and 1-2 Tablespoons of red hots. Cook over low heat for a few hours. If using a crockpot, cook on low for 5-6 hours. Gently mash with potato masher.

I then put the applesauce into glass canning jars and freeze after the mixture cools down. These will keep in the freezer for several months.


Raw Applesauce

This is a recipe I used in my Living Gluten Free Casein Free Menu Planner that can be found online at: www.livingglutenfreecaseinfree.com.


This is a nice change to cooked applesauce. If you are giving any of this to a baby, or child under the age of 2 you must peel the apples.

6 apples any kind you like, cored, washed and peeled if you like. I keep the peel as there are a lot of vitamins in it.
Juice from ½ lemon
Pinch sea salt
2 tsp. melted coconut oil (optional)

Cut the apples into wedges. Put the cut apple wedges in a food processor with the S blade. Add lemon juice, sea salt and coconut oil. Process all until apples resemble applesauce, add water if needed until desired consistency.
Serve.


Fall Produce Guide • Winter Squash • Brussels Sprouts • Cabbage • Cauliflower • Dill • Mint • Parsley • Beans • Kohlrabi • Leeks • Onions • Parnsips • Potatoes • Turnips • Rudabaga • Radishes • Potatoes • Pumpkins