3-2-1 Pancake recipe

Pancakes are wonderful things. This recipe is not for thick American pancakes, but lightweight and crispy Dutch pancakes best served hot with cinnamon, a dash of lemon and topped with fresh fruit. The three ingredients are milk, flour and eggs (or flax seeds). We highly recommend experimenting with different milks and flours.

Serving size: 5 pancakes
Preparation time: 5 minutes
Cooking time: 5 minutes
Clean-up time: 5  minutes
Skill level: Novice chef

Ingredients +

300 ml milk (make your own oatmilk or use unsweetened soya/coconut/almond milk for low carb pancakes)
2 eggs (or replace with 1 mashed banana OR 80 ml Greek yogurt OR Flax-seed egg replacement)
100 g flour (white, wholegrain, gluten-free, chickpea, coconut – take your pick)
Oil for frying

Optional extras
1 teaspoon baking powder for thicker, fluffier pancakes
Blueberries, raspberries and other berries, fresh or frozen
Cinnamon, ginger, lemon
Add a teaspoon of mustard to turn this pancake mix into batter for toad in the hole.

Equipment +

Mixing BowlScalesMeasuring Jug, frying pan, spatula and access to a hob.
Easy option: use a blender, like a Vitablend to mix the ingredients.
Quick alternative: use a meal replacement shaker

Method

1. Mix all three ingredients into a smooth, liquid batter.
2. Heat a frying pan on high heat and coat the base lightly with oil.
3. Pour out a tenth of the batter (around 45ml) into the well-oiled, heated pan. The secret to crispy pancakes is to use very little batter. Do not pour to fill the base, pour only a little then roll the pan to spread the batter evenly.
4. Cook until the top side is dry and the edge begin to curl, flip and cook for the same length of time on the other side (about a minute on each side).
5. Serve hot with toppings and fillings of your choice.

Storage: The batter will store for 2-3 days in the fridge. Eat the pancakes hot or cold on the same day.

kitchen-utensils

Nutritional information

The nutritional value will depend on the nutritional value of ingredients used – cow’s milk or soya milk, gluten free flour or coconut flour, different brands of products –  will all add up to different end results. We carb count for Type 1 Diabetes, here are the carbs for our favourites*:

Coconut pancakes
2 eggs (0) or 30g ground flax (0)
300ml unsweetened Almond/Soya milk (0)
50g Coconut flour (5) + 50g Organic Kamut flour (30)
Served with lemon & cinnamon
Total Carbs: 35, Carbs per pancake: 7 carbs

Banana pancakes
120g (1 medium) Banana (28)
300ml unsweetened Almond/Soya milk (0)
75g Coconut flour (8)
Served with lemon & cinnamon
Total Carbs: 36, Carbs per pancake 7 carbs

Gluten & dairy free pancakes
2 eggs (0) or 30g ground flax (0)
300ml unsweetened Almond/Soya milk (0)
100g Doves’ Farm Gluten Free Plain Flour (80)
Total Carbs: 80, Carbs per pancake 16 carbs

Blueberry Pancakes
2 eggs (0) or 30g ground flax (0)
300ml unsweetened Almond/Soya milk (0)
75g Coconut flour (8)
200g Blueberries (28)
Total Carbs: 36 , Carbs per pancake 7 carbs

Favourite Toppings (carbs per pancake)
40g Strawberries (3), 20g Banana (4.5), 10g Lindt Excellence 90% Cocoa Dark Chocolate (1.5) Total: 8 carbs

Allergen Tips

Eggs: Substitute 1 egg for 1 tablespoon of ground flax seed mixed with 2.5 tbs water and let stand for 5 minutes.
Gluten: Use gluten-free flour.
Milk: Subtitute 1:1 cow’s milk for soya, coconut, oat or nut milk
Lower the carbs: Substitute 1:0.5 flour for coconut flour (100g flour = 50g coconut flour). Add a bit of extra liquid when using coconut flour and be aware that the texture does change and they become very delicate.

This recipe was created in the Ergohacks Kitchen. It was first published on 4 March 2014 and last updated on 20 April 2016.
*Always verify carb count when cooking by checking the carbs in your own ingredients.


Was This Post Helpful:

0 votes, 0 avg. rating

Comment

  1. […] also used it to make up a small batch of pancake mix by adding in the milk and egg, mixing and then adding the flour in small batches. Again, it made […]

Leave a Reply