Month: September 2020

One of my fondest memories of my father was coming home from Sunday school to the aroma of his sourdough pancakes. I have always enjoyed pancakes of any fashion. My goal with this recipe is to make a simple but highly nutritious version.

Ingredients

For Pancakes
1/4 cup Red Lentils
1/2 cup Rolled Oats
3/4 cup Filtered Water
1/8 tsp Fresh Grated Nutmeg
1/4 tsp Baking Soda (Optional)

On Saturday night prep the lentils by soaking them 1/2 cup of water. I do this right in my bullet blender. In the morning add the remaining ingredients and blend until smooth. I transfer to a 2 cup liquid measuring container from easier pouring. Preheat a non-stick pan to medium heat. The pan is ready when water droplets dance in the pan. Pour in some of the mixture and cook until you see the pancake looks dry around the edges. Flip to finish cooking. Repeat for remaining mixture. This recipe makes five nice size pancakes. Stack finished pancakes and server with fruit topping.

Fruit Topping
3/4 cup Fresh Blueberries
2 cups Frozen Riced Cauliflower
1/2 tsp Cinnamon
1/8 tsp Fresh Grated Nutmeg

In heated pan add ingredients and put on lid to steam heat the mixture. After a few moments remove lid and continue to heat. As the berries strait to release their juices stir to blend and color the cauliflower. When done use to top the pancakes and enjoy.

So I have been working on this recipe to improve the texture and make it more usable for different recipes. To add a richer texture I decided on the reduction of the tapioca flour and the addition of white beans. Not only does the sauce come out thicker from the blender but I now have added a source of good prebiotic fiber. I have started a seven week gut health course led by the author of Fiber Feuled, Dr. Will Bulsiewicz, so I am trying to incorporate ideas from his book to my daily life.

Recipe

1 Large Head of Cauliflower
2 Can/Box of White Beans (Garbanzo is my choice)
½ cup Roasted Red Bell Pepper
4-5 Lower Sodium Chipotle Peppers with some of the Adobo Sauce
½ cup Nutritional Yeast Flakes
2 tbsp Tapioca Flour
2 tbsp Granulated Garlic
1 tbsp Granulated Onion
1 tbsp White Miso
2 tsp Lactic Acid
(1 tsp Red Pepper Flakes, still an option, but I am leaving out to have a base sauce.)
1 tsp Cumin
1 tsp Ground Mustard
½ tsp Black Pepper
½ tsp Ground Turmeric
¼ tsp Nutmeg
2 cups Low Sodium Veggie Stock
1 tbsp Worcestershire Sauce – Vegan
1 to 2 tsp Liquid Smoke I have move to 1 1/2 and like the results

Directions

Trim the green parts off of the cauliflower and then pressure cook the head for 2 minutes with a 10 minute natural release period.

Combine all ingredients in 64 ounce high speed blender container. Blend at maximum speed until smooth. When the sound changes the sauce is thickened and is ready to transfer to storage containers.

Serve with home air fried corn tortillas and a good low sodium salsa. Alternately add some additional Nutritional Yeast Flakes and use for a great ‘cheesy’ sauce for macaroni and cheese.