Monday, October 14, 2013

Apple spice protein pancakes (grain-, dairy-, and nut-free)

My apple tree runneth over. Seriously, I have far more apples than I know what to do with. So expect some apple-y recipes for the next few weeks at least. First up: pancakes! My weekday breakfast is typically smoked sausage with sauerkraut, largely because it is so easy, but I had a lazy Saturday morning and felt like making pancakes. This is similar to my fluffy buttermilk pancake recipe, but I modified it a bit to make it dairy-free. I also amped up the flavor with some warm spices and a touch of molasses, resulting in an apple spice cake taste.

Makes 6 pancakes (about two servings)

  • 2 eggs, separated (make sure not to get any drops of yolk in the white)
  • 1/2 cup liquid egg whites or egg substitute (or 4 fresh egg whites)
  • 1/2 cup coconut milk (either lite or full-fat will work)
  • 1/2 Tbs fresh lemon juice
  • 1 tsp vanilla extract
  • 1 Tbs unflavored or vanilla protein powder*
  • 3 Tbs coconut flour
  • 1 Tbs arrowroot or tapioca flour (or just use an extra tablespoon of coconut flour)
  • 1 tsp baking powder
  • 1 tsp molasses
  • 1/2 tsp cinnamon, plus extra for sprinkling
  • 1/4 tsp ground ginger
  • 1/8 tsp each ground nutmeg, allspice, and cloves
    (note: if you'd like, you can substitute 1 tsp pumpkin pie spice for the all of the spices)
  • 1 apple, cored and cut into eight wedges, then wedges sliced very thin
  • Coconut oil, ghee, or butter for greasing the pan
  1. Combine the coconut milk and lemon juice in a small bowl and set aside.
  2. Start preheating a nonstick skillet over medium-low.
  3. Beat the egg whites that came from the whole eggs with a big pinch of salt. Use an electric mixer with whisk attachment to beat the whites until they reach soft peaks. Set aside.
  4. Combine the coconut milk mixture, egg yolks, liquid egg whites, molasses, and vanilla extract in a medium-sized bowl and whisk well. In a separate bowl, whisk together the coconut flour, arrowroot or tapioca, protein powder, baking powder, and spices. Add the dry ingredients to the wet and whisk until thoroughly combined. Stir in HALF of the chopped apple.
  5. Vigorously stir about a fourth of the whipped egg whites into the batter to lighten it. Fold the remaining whipped egg whites into the batter mixture, being careful not to deflate the whites.
  6. For each pancake, brush lightly with oil or grease with a bit of butter. Pour a quarter cup of batter into the skillet, shaking lightly to distribute batter (it will be slightly mounded up due to the beaten egg whites). Be sure to scoop the batter from the bottom of the bowl as the apple slices will sink. Cook until bubbles are visible on top, then flip the pancake over and cook until the other side is golden brown.
  7. While the pancakes are cooking, heat a bit of oil or ghee in a small skillet over medium heat. Add the remaining apple and saute until softened. Add a sprinkle of cinnamon and remove from heat.
  8. Serve the pancakes topped with sauteed apples.
 *I used unflavored unsweetened beef protein isolate for these. Yes, beef. I love it in gluten-free baked goods. You can read about why it works well in the guest post I made on Protein Pow. However, feel free to substitute your favorite protein powder, or just leave it out.


GiGi said...

I am so looking into BEEF Protein powder!!! :D

Blogger said...

3 Studies SHOW Why Coconut Oil Kills Fat.

This means that you actually burn fat by eating coconut fat (in addition to coconut milk, coconut cream and coconut oil).

These 3 studies from major medical magazines are sure to turn the conventional nutrition world upside down!

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