4 years ago
windycitytale
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Beet and Chia Pancakes
For those who can't stand non-grain diets, here is a healthier alternative to the traditional pancake. It's filled with good stuff and will get you through the day. If 15 pancakes are too much especially if you're on your own, you can freeze them and eat em later. Ingredients 1 large or 2 medium beets (enough for 1/2 cup puréed roasted beets) 125 grams (1 cup) whole wheat flour or teff flour (or a combination) 60 grams (1/2 cup) unbleached all-purpose flour 10 grams (2 teaspoons) baking powder 5 grams (1 teaspoon) baking soda 2 grams (rounded 1/4 teaspoon) salt 1 tablespoon sugar, honey, or agave syrup (optional) 2 eggs 5 grams (1 teaspoon) vanilla 1 1/2 cups buttermilk or 1 cup yogurt + 1/2 cup milk 35 grams (3 tablespoons) chia seeds 3 tablespoons sunflower, grapeseed or canola oil Directions: 1. Preheat the oven to 425 degrees. Cut the greens away from the beets, leaving about 1/4 inch of stems. Scrub the beets and place in a baking dish (or lidded ovenproof casserole). Add 1/2 inch water to the dish. Cover tightly. Place in the oven and roast medium beets (4 to 6 ounces) for 50 minutes, large beets (8 ounces) 60 minutes, or until very soft and easily penetrated with the tip of a knife. Remove from the oven and allow to cool in the covered baking dish. Cut away the ends and slip off the skins. Purée in a food processor fitted with the steel blade until smooth. Measure out 1/2 cup. Freeze any extra. 2. Sift together the flours, baking powder, baking soda, salt, and sugar (if using sugar). In a medium-size bowl, beat together the eggs, buttermilk or yogurt and milk, oil, vanilla, beet purée and honey or agave nectar (if using). Quickly whisk in the flour mixture and fold in the chia seeds. 3. Heat a large skillet or griddle over medium-high heat and brush with butter or oil. Drop the pancakes by the scant 1/4 cup onto the hot pan or griddle. Cook until bubbles break through and turn the pancakes. They will be quite moist so make sure to wait long enough so that they don’t fall apart when you turn them. Cook for 1 to 2 minutes on the other side, until lightly browned. Remove to a rack. Serve with maple syrup and butter. Yield: About 15 pancakes Nutritional information per pancake: 107 calories; 5 grams fat; 1 grams saturated fat; 3 grams polyunsaturated fat; 1 gram monounsaturated fat; 26 milligrams cholesterol; 13 grams carbohydrates; 2 grams dietary fiber; 254 milligrams sodium (does not include salt to taste); 4 grams protein
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