Hello once again, I would like to share a very delicious recipe
that from the youngest to the oldest would truly appreciate. This is easy to prepare, easy to make, the raw materials are easy to find, and easy all across the board twist on an old classic. NOTE any of the raw materials used can be exchanged for others more locally available or if you have problems with any of them there are always substitutes. Also you can have this as breakfast or as a quick smaller version snack.
Materials
Tools
- Non- Stick pan
- Spatula
- Bowl
- Fork or any other whisking utensil
Raw Materials
- Mesquite or Algarroba Meal (If you don´t like the rich coffee/cacao like taste exchange for other meals that suits you best) 1 tablespoon full
- Wheat Germ (if you are gluten intolerant, allergic, celiac, substitute with more mesquite meal, quinoa, amaranth meal or such) 1 tablespoon full
- Soaked rolled oats 1 tablespoon full ( I make a big emphasis on soaked due to the high natural phytates, which can lead to blocking mineral uptake in the body. Soaking though won´t eliminate completely it will remove moderate to high amounts. For better result try to lacto-fermentate your oats in a high quality yogurt or kefir over night)
- Soaked nuts or seeds (I personally like Flax, Chia or Canary Seed for chia and flax 4-6 hours or as little as 2 are fine, this also serves the basis for an omega-cake read further below. Harder nuts and seeds like Almonds, Walnuts, Pecans etc, take from 12-24 hours) 1-2 tablespoon full
- Egg 1large or small depends on requirements or condition (Alternative for vegetarian 1 tablespoon of black strap molasses, if you are using egg do a little investigation and try to get the highest quality one those free range chickens are the best)
- Whole butter (Vegans can substitute with coconut oil) 1 teaspoon
- Sea salt just a pinch (If you are hypertensive, or suffer from another condition where you should limit or eliminate salt all together skip this, if you can´t get good sea salt use kelp)
- Cinnamon ½ teaspoon (You can skip this or substitute for ginger, or other)
- baking soda, sodium bicarbonate or such Just a pinch
- Water ½ cup. Milk (animal source or vegetable your choice, I personally use clean water)
Preparation
Ok let´s have some fun….
- Mix in your bowl, the pinch of salt, egg (substitute) and whisk well if you have a mixer and prefer this better, but don´t be lazy give your arm a work out
- On a separate larger bowl mix all the dry ingredients (Meals, nuts/seeds, baking soda, etc.)
- Mix 1-2 together in a bowl/mixer and mix well until homogenized
- Get your non-stick pan ready and pre heat, if you don´t have one get your best quality one out spray with some non-stick solution or do it the old way and get some butter on that bad boy (vegan or don´t like the effects of heat on lipids, use coconut oil it tolerates eat much better and taste good!)
- Pour the mixture on to the pan, here it´s up to you if you want to make one big one or couple small ones, I like do add all of the mixture in.
- Wait 4-5 min and with your spatula flip over to cook well
- All done
Now serve and enjoy, you can top it off with what ever you like, maple syrup, honey, jam, nut butters, etc. I personally use a small teaspoon full of wild crafted honey I don´t like it too sweet and also it defeats the purpose, it´s pretty well balanced in it self too sweet tends to make it harder to digest. Hope you enjoy
Another fun and nutrient rich variation is what I call the Omega-Cake
this variation calls for no eggs, rather to use as a binding agent, we rely on soaked Chia and Flax seed. As we might already know when soaked they produce a sticky mucilage this acts great as a binding agent, if you are worried about the protein lost due to the lack of egg you can add nuts and seeds of choice to increase the protein content. You can add a full teaspoon of each of the seeds to really increase the omega-3 content in your pancake, naturally we rather not cook or expose to heat the seeds due to the chemical change occuring on the fatty acid constituents, so we try to make it fast by exposing the least time possible.
NOTE the amounts presented are what I use, you can add more or less, you can customize to your needs and requirements. If you are a body builder or pretending to be one or just want more bulk add some almonds, walnuts, and powdered protein of choice. If you are watching your waste line or are diabetic, heart patient, or terminally ill use less and verify what works for you.
NUTRITIONAL VALUE
This is a rough estimate of the nutritional value in this pancake, given most won´t make exactly the same pancake with the exact same amount of each ingredient. Here is some basic nutritional brake down on 100 grams of raw material of each ingredient.
100g of Mesquite Meal
Nutrition
Protein 16 g
Fat 3.4 g
Calories 380
Fibre 36 g
100g of Wheat Germ
Calories 360
Calories from fat 81
Fat 10g (1.79g Sat. 1.4g Mono. 6.0g Poly) 7-1 Omega 6-3
Protein 23g
Total Carbs. 52g (Fiber 13g)
Sodium 12mg
Calcium 12%
Iron 34%
Thiamin 1.9mg
OATS
Calories 389
Calories from Fat 59 (1.2g. Sat. 2.2g Mono. 2.5 Poly.) 21-1 Omega 6-3
Sodium 2mg
Protein 17g
Total carbohydrates 66g. (Dietary Fiber 11g.)
Egg 1 large
Calories 102
Calories from fat 67 (2.2g Sat. 2.9g Mono. 1.3Poly.) 16-1 Omega 6-3
Total fat 7g
Total Carbs 1g
Protein 7g
Sodium 171mg
For further information on nutritional brake down please visit www.nutritiondata.com
enter individual raw materials and you will get a rough idea of the nutritional content. I make emphasis on the word ¨rough idea¨ given that this page seems to not take in to consideration ecologically grown products. Eggs for example would have a much better omega 6-3 ration, higher protein, mineral, vitamin content as would the rest of the products. Also don´t forget about our ¨unknown friends¨ those polyphenols, plant active molescules which we are just beggining to understand. Have fun!
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