Pear Flaxmeal Protein Pancakes
Chef’s Notes About Recipe
In this recipe I wanted to introduce you to the Bartlett pears, as I found them really fascinating. I was walking down the fruit isle and the smell really impressed me. So I decided to get some on-board and see what I can do with them. I thought pancakes would be a good idea, a harmless and non-complicated way to start, but I didn’t want another boring pancake recipe, so I decided to provide a few other accompanying ingredients.As usual, I like to start with All Purpose Flour (I always use a gluten-free version of it), then I added couple tablespoons of Golden Corn Flour, I wanted to give pancakes really unique flavor, so I had to choose some unique ingredients. And to finish it off I added 1 tablespoon of Quinoa Flour, which I haven’t introduced you to yet (sometime soon we will explore it fully). But the main ingredient that I wanted you to learn about is a Golden Flaxmeal, which is ground flax seeds that came from the crops. It is one of the best omega-3 fatty acids sources, and it provides a really nice texture that can be compared to almond meal. It also has some flavors that will remind you of egg yolk, it is used sometimes as an egg substitute in the recipes, by combining 1 tablespoon of flaxmeal with two tablespoons of water.For proteins I chose vanilla whey and brown rice protein. I thought vanilla sounded like a perfect match, and just one tablespoon of Brown Rice Protein.These pancakes came out so good I lost the count how many times I’ve made these so far, I just kept making them, especially having bought quite a few bartlett pears I didn’t know what to do with them all, so I kept converting them into these delicious pancakes. I even took some of these to the gym couple times, they were a great snack during exercising.
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-Lower Risk of Heart Disease. The alpha-linolenic acid, a type of omega-3, found in flax seeds can help reduce LDL–the bad cholesterol as well as triglyceride levels and blood pressure, according to Health Castle. These beneficial effects can contribute to decreasing the risk of developing cardiovascular diseases or suffering a stroke.
-Prevention of Some Cancers. Lignans is a type of antioxidant belonging to the polyphenol family mostly found in flax seeds and also present in flax seed meal. Lignans are called phytoestrogens, because they are able to mimic the action of the hormone estrogen, to a smaller extent. By binding to estrogen receptors instead of the estrogen, phytoestrogens can inhibit the action of estrogen, therefore protecting against hormone-associated cancers, including breast, ovarian, uterine and prostate cancers.
-Diabetes Management. Flax seed meal contains both insoluble and soluble fiber, the latter being able to slow the rise of blood-sugar levels after a meal. Because soluble fiber forms a gel when in contact with water, digestion takes more time and carbohydrate-containing foods are absorbed more slowly into the blood stream, resulting in a slower and more gradual increase in blood-sugar levels after eating.
1/4 cup All Purpose Gluten-free Flour
2 Tablespoons Corn Flour
1 Tablespoon Quinoa Flour
2 Tablespoons Golden Flaxmeal
3 Tablespoons Vanilla Hydrowhey by Optimum Nutrition
1 Tablespoon Brown Rice Protein
1/4 teaspoon baking powder
1/3 cup diced pear (“Bartlett” variety is the best)
1/3 cup almond milk
Some notes: If you don’t have Corn Flour or Quinoa Flour, you can omit those and use the same amount of all purpose flour. You can also experiment and use completely different flours. Try oat flour and coconut flour, that is usually a good combo, just make sure not to use more than 2 Tablespoons of coconut flour, otherwise the texture might end up too dense. I’ve made these pancakes quite a few times now, and I think coconut milk works even better for this recipe than almond milk, but almond milk is more common to have around. Try experimenting with other non-dairy milks.
Combine Dry Ingredients.
In a mixing bowl combine 1/4 cup all purpose flour, 2 Tablespoons corn flour, 1 Tablespoon Quinoa Flour, 2 Tablespoons Golden Flaxmeal, 3 Tablespoons vanilla whey, 1 Tablespoon brown rice protein and 1/4 teaspoon baking powder. Mix.
Adding Wet Ingredients.
Finally add remaining 1/3 cup diced pears and 1/3 cup almond milk (or other milk you are using). Using spoon incorporate into a batter.
Turn the stove on medium heat (3-4 is perfect). Spray skillet with non-stick or use drops of oil (safflower oil, canola oil, coconut oil are good choices for frying). Place batches of batter on skillet. Cook one side for 3-4 minutes, then flip and cook other side for 2-3 minutes.
- Store refrigerated for up to 3 days.