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Monday, 25 February 2013

Gluten-Free (and vegan) Protein Pancakes

Tom here,

So in the spirit of me being gluten free for lent I've decided to try and actually cook something (rather than just staying away from all things that remind me of bread as I have done so far). Had an interesting experiment making rice flour chapattis a couple of nights ago, but these need a bit more tweaking so I will make those again before I blog them. This is just a very simple pancake recipe which worked well, based on the general banana pancakes recipe I've blogged before ( but made with rice flour instead. This might seem like a speciality ingredient (and I guess it is, but hey, I'm trying to make this gluten free and vegan, give me SOME slack!) but I found a bag in the local greengrocers, and most asian food stores (like Worldwide on oxford road) will sell this, probably in economy sized bags. In our quest to make everything high protein and low carb I've added protein powder to these (mostly to see if it worked) and some flaxmeal, but these can be omitted as they are both expensive and not to everyone's taste - but I would reduce the milk slightly if you're cutting this out). All in all, they made pancakes, so I'm happy.

Ingredients (serves one):

1/3 Banana
2 tbsp Rice Flour (more heaped ones)
1 tbsp Cornflour (quite flat)
1 tsp Soya Protein (or whatever the recommended serving of your powder is)
1 tsp Flaxmeal (we've been using the Linwoods one with goji berries and pumpkin seeds and everything else wonderful in it)
2/3 cup Milk (I use unsweetened almond milk)


As before, I like to make this is just a mug, so really I add the ingredients and then fill it up to about 3/4 full with milk, but I think this is about the right amount
Blend with a hand blender until smooth (alternatively you can make it in a blender or smoothie maker, or simply mash the banana and whisk together, but all of these things seem like a lot of effort compared to my trusty hand blender!)
Heat up some oil in a non-stick pan (I used about a teaspoon of coconut - not least because anything fried in coconut oil smells amazing)
Place tablespoon sized(ish) dollops of mixture around the pan and brown on either side - don't try and flip them until you are absolutely positive they are about to burn, every time I tried before this they weren't cooked yet and they just flopped everywhere - the first time I made this recipe I ended up just squishing it all into one giant pancake - not so pretty but tasted good!
Plate up with a big portion of fruit and cover with cinnamon (yes, this is necessary)

These might all seems like speciality ingredients, but once you've bought them and they're in your cupboard, (like me) you'll probably find yourself putting them into everything and experimenting so trust me they're all worth buying if you're trying to be gluten free or vegan. Let us know any flavour tweaks you come up with at

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