This morning we decided to concoct a “healthy” pancake using different ideas from around the web.
My son LOVES pancakes (aka the “pancake monster”), so on our mission to eat healthier, we don’t want to banish pancakes, as we need to ensure our path is something the entire family can appreciate, enjoy, and most importantly, sustain for the long run.
For many people, sustaining a change requires a certain amount of moderation, and not going “all in” immediately. This of course varies by individual, and the situation. Our family tactic is to incrementally change the way we eat. After all, this is a big change that includes a new approach to shopping, eating, and living!
After a couple weeks of pursuing a plant-based, wholefood diet, I can honestly say it requires a mindset shift along with some determination, focus, and perseverance – even more so if you’re doing it as a family with children. I have a sense that the journey gets easier in time and will eventually become the new norm.
I’ve heard eventually you will begin to crave only fresh, organic fruits, vegetables, and whole foods. But until then, this family’s taking it one day at a time with a balanced and sustainable approach…
Back to the Quest For a “Healthy” Pancake….
I wanted to understand if eggs could be eliminated from recipes. After reading a few online sources, they most certainly can (and recipes can thrive!). I decided to go the applesauce route. Simply substitute ¼ cup of applesauce (organic, non-sweetened) for each egg. We wanted to go a step further, and reduce the amount of dairy (remember, baby steps!). So we used about half the dairy milk and substituted almond and pea milk for the other half (combining the two). We also reduced to about a third of the butter, and used a 1/4 of the sugar and salt.
I have to say these pancakes turned out AMAZING – taste and appearance. The whole family loved them! I will also completely eliminate the dairy. UPDATE (3/13/18): We’ve successfully substituted 100% of the dairy milk with non-dairy milk (we use a combination of Almond, Pea, and/or Coconut)!
Following is the modified recipe and a reference to the original (non-modified recipe on allrecipes.com).
I hope you enjoy! If you have any suggestions on how to improve the taste or “health” aspects of the recipe, do tell!
- Applesauce for eggs (1/4 cup organic, unsweetened applesauce for each egg).
- Substitute approximately half the dairy milk for your preferred plant-based milk (almond, pea, coconut).
- UPDATE (3/13/18): We’ve successfully substituted 100% of the dairy milk with non-dairy milk – using a combination of Almond, Pea, and/or Coconut milks!
- Half the butter
- UPDATE (3/13/18): We’ve eliminated all the butter!
- 1/4 of the sugar and salt.
- UPDATE (3/13/18): We’ve eliminated the sugar and use just a couple pinches of salt.
- 1 1/2 cups all-purpose flour (use stone ground, organic whole wheat such as Bob’s Red Mill)
- 3 1/2 teaspoons baking powder
- 1/4 teaspoon salt (modified)
- 1/4 tablespoon granulated sugar (modified)
- Optional: eliminate the sugar or use an alternate sweetener such as honey or agave nectar.
- 1/4 teaspoon cinnamon (optional)
- 1 1/4 cups “milk” (1/2 cup dairy, 1/2 cup pea, 1/4 almond – or whatever types / quantity you prefer to add up to 1 1/4 cups.)
- 1/4 cup organic, unsweetened applesauce (modified)
- 1 tablespoon butter, melted (modified).
- Optional: eliminate the butter or use alternate such as vegan butter.
- In a large bowl, sift together the flour, baking powder, salt and sugar. Make a well in the center and pour in the milk, applesauce and melted butter; mix until smooth.
- Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.
- Optional: Apply organic nut butter of your choosing to hot pancake, and then layer on the organic maple syrup!
Original Source: http://allrecipes.com/recipe/21014/good-old-fashioned-pancakes/
The results in the Lodge iron skillet (LOVE it!) and in the Pancake Monster’s tummy!