glutenfreefitandfrugal

To share tasty, nutrient dense Gluten Free recipes, fitness & wellness tips and best prices for GF ingredients & healthy products in my locale.


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Pumpkin Harvest Pancakes

I love Hemp Hearts ! They’re a great nut substitute high in protein, Omega 3s and other essential fats and vitamins.

I stumbled across this Pumpkin Harvest Pancakes recipe on Adam Hart’s Power of Food website. Many of his recipes feature Hemp Hearts as he credits his new found wellness to this Super Food.

WHERE TO BUY HEMP HEARTS
Check out Roger Snow’s Hemp Heart products on www.hemphearts.com/ and send your order to roger@hemphearts.com.

9 one pound tubs fit in their packages. $10 each plus shipping. I’m interested in trying the new fat reduced/high protein Hemp Heart Flakes, $11 a tub.


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Golden Butternut Squash and Wild Blueberry Pancakes

Gem Squash

Gem Squash

I used to hate anything green when I was a kid.  Now, I’m all over vegetables.  I’ve only introduced myself to a variety of  squashes recently. I love Kobucha the best.  I roast wedges with garlic oil, pepper medley, rosemary and a drizzle of maple syrup.  So good I even eat the rind !

The last time I was at the Kamloops Farmers Market I picked up two small Kobucha and Gem Squashes. Both were green and speckled but the Gem Squash had a lighter, wetter flesh similar to zucchini.  I wanted to put my cooked Gem Squash leftovers to good use.  I found Gluten Free Gigi’s Golden Butternut Squash and Wild Blueberry Pancakes  recipe.  I  increased the squash to 1 Cup.   I misread the recipe and included the Coconut Oil in the batter plus threw in the extra yolk on hand .  I usually have light Blueberry Cottage Cheese Pancakes daily, so I used frozen Raspberries instead of Blueberries to change things up.  This forgiving recipe worked out well…my teenager even ate 2 without complaint !

Golden Butternut Squash Pancakes

Golden Butternut Squash Pancakes


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Teff Waffles or Pancakes With Carmelized Bananas

Teff Waffles or Pancakes with Caramelized Bananas

Source: Whole New Mom  Adrienne adapted a recipe found in Whole Grains, Every Way, Every Day  by Lorna Sass.

Fire up the waffle iron for a special sweet treat on the weekend. Teff Flour is one of my favourite nutrient-dense, gluten-free flours.   If you make a double batch, you can have them during the week days too.  Make the waffles slightly under done, freeze them,  then pop them in the toaster as needed.


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Blueberry Cottage Cheese Pancakes

Source: This recipe was adapted from a Cinnamon Peach Cottage Cheese Pancakes found on the AllRecipes website.  This is my adaptation using blueberries and/or blackberries, Blueberry Cottage Cheese Pancakes

Notes: Before going Gluten-Free, I just used whole wheat flour. After many different variations to make the recipe healthier, I’m happy with this recipe, albeit it’s a bit more complicated. I use the substitutions in BOLD and all the Optional ingredients. I’m pretty much set but I still tinker with the sugar & oil substitutions. Sometimes I eat them plain or I serve them with maple syrup or freezer jam. It’s a delicate pancake and a bit hard to work with. It’s easy to fix that by increasing the GF flours to make the pancake a bit sturdier. But I prefer the taste and lightweight texture of using Almond Flour and extra Almond Milk (thickened with Chia Seeds).

It tastes the best with wild blackberries but the thorny bushes & short season prevents me from having a year’s supply on hand. We buy 40-50 lbs of blueberries from a Richmond Farm at Blundell and Sidaway.  In the off-season, frozen berries are available for sale $15/10lbs for Roccoca and larger BlueCrop varieties.  Also their farm includes an Estate Winery which sells wines, jams, syrup, bees wax… http://www.sanduzwines.com/

You need to use a GF Flour Blend so you have enough structure to flip the pancakes.  My favourite blend is Gluten Free Gigi’s Flour Blend.

You need to use high quality or newer non-stick pans or you’ll have a mess on your hands. I make one 7-8″ inch pancake per pan. The Futura roti pan I bought at an East Indian grocery works great. These pancakes take a bit of time as they’re a bit finicky. If you don’t do mornings , like me….make the whole batch and store in the fridge or freezer.