- 1/4 cup tapioca flour
- 1/4 cup coconut flour
- 1/4 quinoa flakes
- 3 tablespoons ground flax
- 1 1/2 cups water or milk
- 3 tablespoons chia seeds
- 1 tablespoon coconut oil
- 1 teaspoon cinnamon
- 1 teaspoon vanilla
- 1/2 teaspoon baking soda
- 1/2 teaspoon baking powder
- Pumpkin Mango Syrup
- recipe below
Creating a heatlhy pancake that is grain, nut and egg free, yet still has that fluffy “carb fill” was not an easy task, but I finally got it right!!! There are a gazillion pancake recipes out there but many didn’t live up to my family’s taste buds, the needs of you as my readers, and our patients.
I have had many “thumbs down” and batches of pancakes hitting the garbage. I am happy (more like relieved!) to share this delicious recipe, and with it’s holiday twist of pumpkin mango syrup especially!!
Ingredients for Batter
1/4 cup tapioca flour
1/4 cup coconut flour
1/4 quinoa flakes (learn more)
3 tablespoons ground flax
1 1/2 cup room temp water (or milk)
1 tablespoon coconut oil melted
1 teaspoon vanilla
3 tablespoons chia seeds
1 teaspoon cinnamon
1/2 teaspoon baking soda
1/2 teaspoon baking powder
extra coconut oil for pan
Pumpkin Mango Syrup
1/4 cup fresh mango
1/4 cup can or fresh pumpkin puree (click here to learn how to roast a pumpkin)
1/4 teaspoon cinnamon
1 tablespoon lemon juice
1 teaspoon coconut oil
1 teaspoon maple syrup (or raw honey)
few dashes ginger, and nutmeg
Directions for Syrup
1. Mix in a small bowl pumpkin puree, spices, lemon juice, coconut oil and honey.
2. Slice half-ripe mango and score with knife into checker pattern. Scoop out into bowl.
3. Gently toss and let sit while you make your pancakes.
Directions for Pancakes
1. Mix flours, cinnamon, chia seeds, baking soda and powder in a bowl.
2. Mix flax in 1/2 cup of liquid in separate bowl with melted oil and vanilla. Add all liquid to dry mixture and stir.
3. Heat a little oil on low-med in a frying pan. When oil makes arks on sides it is ready.
Pour 3-4 spoonful’s of batter. When you see bubbles they are ready to flip (3-5 min)
Between each batch add little more coconut oil to pan as needed. *READ TIPS BELOW
I have found with any pancake recipe that the key is to make sure that the pan is not too hot and not too low. Look for the arks around the pan perimeter for the go. By all means, if the oil starts to smoke start over. I keep my coconut oil by stove top and it stays liquid. If your oil stays solid you can melt it in the pan first. When cooking with tapioca flour it gives the recipe a spongy texture so it is key not to use too much. If you are new to these types of alternatives it is helpful to the palate to add tablespoon of honey to flax and liquid mixture using a whisk is helpful. I found making smaller pancakes worked best. In between batches you can add few tablespoons of water as the flax and chia will absorb liquid the longer it sits. This recipe would do better with 2 eggs but for the sake of my egg free patients and readers this is for you. I often make extra and freeze them with wax paper and heat them in the toaster for school mornings. I love to add my favorite scoop of protein for the extra filling power.
Happy and Healthy Pancake Making, Dawn