Friday, March 2, 2012

Flax Meal Pancakes

My initial sullen resentment when going gluten-free (no wheat, rye, or barley) and low-carb has lately turned to a dawning realization that, no, I won't be required to hike Mt. Everest at all.  But instead, I can slowly meander through low-lying pleasant valleys (okay, with a few hills sprinkled in), admiring the colors, smells, and tastes of things



never eaten. 

Like flax meal.

Pancakes?  Bread?  Cereals? All made with flax meal by itself?  You've got to be kidding, it sounds implausible, I think to myself, and surely inedible.  And yet, these flax meal pancakes taste like beautiful pancakes!  

With the whipped-cream-on-top benefits of being chock full of:
  • Omega 3 fats (essential fatty acids for the brain, heart, + lots of other)
  • Protein, about 6 grams
  • Fiber, a whopping 8 grams
  • Phytonutrients, too many to count
  • No gluten
  • Very low carb, about 10 grams (only one slice of bread has about 29 grams carbs)
All these glorious nutrients for only about 1/4 cup flax meal (~ 3 T. ground flax seed) -- which is about 3-4 pancakes.  

Not only that, flax meal can be added to just about anything for extra fiber and Omega 3's, like cereals, smoothies, and raw food recipes.

One important note
Flax meal is simply flax seeds ground up.  I recommend always grinding your flax seeds into flax meal.  The seeds themselves, while providing some indigestible fiber, are basically indigestible.  They have a very hard outer covering that the body can't digest at all to uncover the glorious nutrients within. I buy the seeds and use a coffee grinder.  Or the flax meal can be purchased as meal.  Be sure and cover tightly and refrigerate -- seeds or meal -- those delicate omega 3's can deterioriate.   

Flax Meal Pancakes

Makes about 3-4 medium pancakes

1/4 cup flax meal (ground flax seeds)
pinch kosher salt
~1/8 tsp baking powder
~1/8 tsp baking soda
1-2 T. shredded coconut (unsweetened)
1 egg
milk of your choice to desired consistency
2-3 T. good oil (like grapeseed)
Oil for skillet:  coconut oil, ghee, or grapeseed oil
Optional:  any spices or fruits you might add to any pancake recipe

Add dry ingredients to a bowl, then wet ingredients.  Mix well with a whisk.  Fry in a heated skillet with liberal oil.  

I also have some recipes for flax bread and flax cereal that I"ll post soon.  No doubt I could also make tortillas, crepes, and cakes with flax meal. I'll get to work on it!

Adele Sonora
Nutrition and Health Educator
asonora@cal.net

5 comments:

  1. Thanks for the recipe! I'm taking all the fixings with me to Isleton this weekend. Perfect timing too, because I was almost going to despair over what the heck to eat for breakfast if one goes gluten free (and something the kids would like too).
    Silly brain, fretting over nothing!

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  2. Thanks for the healthy info on flax meal. Flax seeds are packed with nutrients and fiber, one of the best healthy foods. Rich in omega3, but easy to oxidize and shells are not digestible; hence, you have a point....grind the seeds, or buy flax powder. Even climbing Mt. Everest, making flax meal pancakes would be a great idea, packed with nutrients for tough climbing and would be fun, too.....sherpas might like it, who knows! For gluten-free, flax seeds meal is a great choice!

    ReplyDelete
  3. Thanks for the healthy info on flax meal. Flax seeds are packed with nutrients and fiber, one of the best healthy foods. Rich in omega3, but easy to oxidize and shells are not digestible; hence, you have a point....grind the seeds, or buy flax powder. Even climbing Mt. Everest, making flax meal pancakes would be a great idea, packed with nutrients for tough climbing and would be fun, too.....sherpas might like it, who knows! For gluten-free, flax seeds meal is a great choice!

    ReplyDelete
    Replies
    1. Well, I"d love to hear if my flax meal pancakes are made by anyone climbing Mt. Everest! I have no idea what they eat up there....maybe my friend Kari can tell me?

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  4. How did your kids like the flax meal pancakes? I bet they didn't notice the difference. Although the texture is softer....Did you like them?

    ReplyDelete