X

Good Food Good Vibes, Science-based Health.

Get The NS Newsletter: What's your jam? Select one or all.

No Thanks
Eat Well Apr. 12. 2013
Breakfast

Simply Oat Pancakes with Blueberry Compote

Apr. 12. 2013
Breakfast
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Founder

Today I wanted to share one of my favorite gluten-free, vegetarian-friendly pancakes – Simply Oat Pancakes & Blueberry Compote. Let me start off by confessing my love for pancakes. I. L ove. Pancakes. I love all varieties, flavors, sizes, and shapes of pancakes. They’re incredibly versatile as you can mix up the flavors, the flours, the binding agents (eggs, egg whites, protein powders, flax seeds, psyllium, etc.), and don’t forget about the toppings! This Blueberry Compote is super simply to make and it’s such a wonderful addition to these pancakes.

I remember when I was a little me waking up most weekends to the smell of pancakes, hot cinnamon apples with raisins, bacon, and eggs. The pancakes won me over more than anything else. My dad used to save a small amount of the batter at the very end of the pancake batch so I could make mini-pancakes; I used to love (and still do) stacking as many golf-ball sized pancakes on top of each other until they fall over, it made the experience that much more fun. Honestly, as I’m writing this I have a huge smile on my face thinking about the smells, the taste, and the overall experience around those mornings.

Now with that being said, pancakes we typically encounter aren’t made from scratch; they’re from a pre-made, highly processed, highly refined, hydrogenated oil containing, nutrition starved flour mix in a box. Let’s take a look inside a typical pancake mix, shall we?  

Enriched Flour Bleached (wheat flour, niacin, iron, thiamine mononitrate), Partially Hydrogenated Soybean AND/OR Cottonseed Oil, Leavening (baking soda, baking powder aluminum phosphate, mono calcium phosphate, Dextrose, Salt

Notice the AND/OR when the oil is described? The food companies don’t even know exactly what’s going into their products. Why should we be putting questionable ingredients into our beautiful bodies? Quick answer- we shouldn’t!

 

Ever wonder why vitamins and minerals (niacin, iron, thiamine) are in the ingredient list? The refining process strips the grains natural state of nutrition. Basically there are a couple “parts” of a seed; the germ, which is embryo of the seed (it houses B vitamins and trace minerals); the bran, which is the outer shell of the seed (it houses protein, insoluble fiber, and trace minerals); and the endosperm, which is essentially the nutrient powerhouse of the seed containing protein, soluble fiber, iron, carbohydrates, trace minerals, and B vitamins. Therefore, food companies need to manually/chemically add back in vitamins to replenish what was lost during the processing. Since this enriching process destroys the grains natural nutrition, the FDA regulates that per pound of enriched flour the following nutrients be added: niacin, thiamin, riboflavin, folic acid, iron, and possibly calcium.

Interestingly the germ also has a higher fat content of about 10%. Since fat and oils are quicker to go rancid and oxidize, it makes for a reduced shelf life, which is another reason why food companies would like to separate the germ from the grain (i.e. longer shelf life of their products–>cheaper production costs–>more money profited, and unfortunately, less real nutrition for us consumers).

Not only do enriched flours contain a lack of nutrients in their natural form, they’re also a higher GI food (on the glycemic index). The higher the GI of a food, the quicker that food can raise your blood sugar; foods with lower GI will not raise your blood sugar as quickly (think of fiber, which slows it down). Foods high in GI are typically those highly refined, processed, and foods loaded with simple sugar (i.e. white sugar, white bread, white potatoes, and most store bought pancake mixes…ha). This should be an entirely separate post so I’ll leave it at that.

TIP //  let’s take a lesson from our great grandparents and keep it real (the ingredients of course!). Pancakes are naturally quite simple to make; they require a flour, a leavening agent, a binding agent, and some sweetness or additional flavors from spices. These pancakes are so incredibly easy to make, you’ll never look back at purchasing another pre-made processed pancake mix again. Also, most of these ingredients are staple ingredients in my pantry and probably yours too!

Simply Oat Pancakes
Recipe Type: Breakfast
Cuisine: pancakes
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 1
A gluten-free, high protein, high fiber pancake for 1.
Ingredients
  • 4 egg whites
  • 1/2 cup of dry rolled gluten-free oatmeal, ground into a flour
  • 2 tablespoon coconut flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/2 cup of almond milk
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • dash of nutmeg (optional)
Instructions
  1. In a small grinder or food processer, grind the dry oatmeal into a fine flour.
  2. Add all wet ingredients (almond milk, eggs, and vanilla) in a large mixing bowl.
  3. Pour the wet ingredients into the bowl with your dry ingredients.
  4. Whisk until well combined.
  5. Additional almond milk may be needed, depending on how thick or thin you like your pancakes.
  6. Grease a large skillet with coconut oil.
  7. Pour about 1/4-1/2 cup of the pancake batter onto the skillet (on medium heat)- you can adjust this amount depending on how large/small you like your pancakes.
  8. Cook until the right side up has small bubbles escaping.
  9. Flip and finish cooking untill both sides are golden brown and fluffy.
  10. Plate and serve with your favorite toppings; organic maple syrup, a drizzle of local honey, fresh berries, dash of cinnamon, almond butter, etc.
  11. ENJOY!
Blueberry Compote
Recipe Type: Sauce
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 1
A simple blueberry sauce for pancakes, waffles, ice cream, etc.
Ingredients
  • 1 cup of organic fresh or frozen blueberries
  • 1 tablespoon maple syrup (or use stevia to taste for sugar free)
  • a pinch of cinnamon
Instructions
  1. Simply heat blueberries in a small saucepan.
  2. Let simmer for about 5 minutes, or until the blueberries start to reduce (thicken).
  3. If using for a hot dish (pancakes, waffles, etc.), directly use sauce off the the stove top.
  4. If using for a cold dish (ice cream topping), set aside and let cool prior to using.
  5. Enjoy!

Now that my love affair with pancakes is out in the open, be ready for varieties of pancakes in the future! What are your favorite types of toppings for pancakes? Share below!

Sending you pancake love,

xo McKel

 

The Recipe

Serves 1

Print

Ingredients:

  • 4 egg whites
  • 1/2 cup of dry rolled gluten-free oatmeal, ground into a flour
  • 2 tablespoon coconut flour
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/2 cup of almond milk
  • 1 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • dash of nutmeg (optional)

Directions:

  1. In a small grinder or food processer, grind the dry oatmeal into a fine flour.
  2. Add all wet ingredients (almond milk, eggs, and vanilla) in a large mixing bowl.
  3. Pour the wet ingredients into the bowl with your dry ingredients.
  4. Whisk until well combined.
  5. Additional almond milk may be needed, depending on how thick or thin you like your pancakes.
  6. Grease a large skillet with coconut oil.
  7. Pour about 1/4-1/2 cup of the pancake batter onto the skillet (on medium heat)- you can adjust this amount depending on how large/small you like your pancakes.
  8. Cook until the right side up has small bubbles escaping.
  9. Flip and finish cooking untill both sides are golden brown and fluffy.
  10. Plate and serve with your favorite toppings; organic maple syrup, a drizzle of local honey, fresh berries, dash of cinnamon, almond butter, etc.
  11. ENJOY!

NS Society


The Best Hot Chocolate Nutrition Stripped

Simple Ways You Can Prioritize Your Health Every Day

Broccoli Nutrition Information, Health Benefits, and Uses | Nutrition Stripped

Nutrition Listen: Broccoli

Spirulina Buckwheat Pancakes | Nutrition Stripped

Blue Buckwheat Pancakes with Blueberry Sauce

Exclusive online nutrition resources and recipes — a $5.99 monthly subscription to know more about living well.

Join Now

Did you try it out?

Share Your Thoughts & Images

  • thank you SO MUCH for this! subscribed to this, and I think you should totallly get a tumblr!

  • LalaJ

    Just made these, oh my! These are delicious. I used almond flour instead of coconut flour- I don’t have any 🙁 glad I found this recipe.

    • Wonderful! I’m happy you enjoyed them and way to go with experimenting and using imprecision, that’s what I’m all about in the kitchen! Thanks for sharing and reading 🙂

  • Sami

    Hiya why only use egg whites please?

    • I use egg whites for the high protein and also for the fluffy texture!

      • Heather

        Can you use whole egg instead of just egg white ?

        • McKel Hill

          Yes you can certainly do that!

  • Cat

    Sunday morning here in Australia and that means pancakes! Since I found this recipe, I have made these pancakes every Sunday since! So yummy. Thanks 🙂

    • That sounds like the perfect way to start a Sunday morning to me as well- thank you so much for bringing my recipe into your home every weekend 🙂

  • Katie

    I was a bit skeptical trying these as most other oat pancake recipes I’ve tried have been flat and rubbery. BUT these were amazing, definitely using this recipe again!

  • Emily Rodriguez

    any suggestions for no eggs? I tried flax seed and raised but the flavor was not that great. I am trying to find a pancake that is gluten free and vegan that my kids will eat. have tried an applesauce and a banana recipe so far. I may just try egg replacer with this recipe next time. let you know how that goes. thanks!

    • Hi Emily,
      I’m working on a vegan pancake recipe which will be up soon, I promise! All my recipes are gluten free so it will be as well 🙂

  • sofia

    Dear Mckel,
    Another great recipe! Thank you so much!
    One doubt I have… After making almond milk how can I use the rests of the almonds as a flour? Do I have to dry them in anyway? Thanks!
    All the best,
    Sofia

    • Hi Sofia,
      Thank you so much, I’m glad you enjoyed the recipe! You can dehydrate the almond pulp to make your own almond flour! Best to you

  • Carin

    Yum! Can I use two whole eggs instead of four egg whites?

    • Hi Carin! Yes, give it a go! I like using egg whites because they make the pancake really high in protein, but also really light and fluffy. Let me know how it turns out for you 😉

  • Amanda

    All I have to say is amazing. I have tried other oatmeal pancake recipies before and wasn’t too impressed but this was outstanding! It was soft, fluffy, filling and delicious. I decided to make a peach topping for this instead of blueberries because when I went to the market today they were all out! So I grabbed a few peaches instead. I sliced one peach cooked it in a small pot over the stove on medium heat when the juices started to come out I added one packet of stevia and when the peaches became soft 1/4 cup of 100% grade A maple syrup. I served this over the pancakes instead and…….. Wow. Best pancakes I’ve ever had. Even my husband who typically doesn’t eat as healthy as I like to LOVED these! Awesome recipie! Thank you! Will be making lots more in the future

  • Amanda

    All I have to say is amazing. I have tried other oatmeal pancake recipies before and wasn’t too impressed but this was outstanding! It was soft, fluffy, filling and delicious. I decided to make a peach topping for this instead of blueberries because when I went to the market today they were all out! So I grabbed a few peaches instead. I sliced one peach cooked it in a small pot over the stove on medium heat when the juices started to come out I added one packet of stevia and when the peaches became soft 1/4 cup of 100% grade A maple syrup. I served this over the pancakes instead and…….. Wow. Best pancakes I’ve ever had. Even my husband who typically doesn’t eat as healthy as I like to LOVED these! Awesome recipie! Thank you! Will be making lots more in the future

  • AMY

    these were great! is the coconut flour for texture? could I half it or sub in almond flour?

    • Coconut flour is for texture, a little flavor, fiber- if you use almond flour instead, you’ll have to be careful of the liquid used (use less).

  • Those pancakes look so good! Sadly, I don’t eat eggs 🙁
    Do you think lecithin could work as a binding agent ?

    • Eggs do work best because they make them light and fluffy, but you can also try using equal parts flax eggs- let me know how they turn out for you Andrea!

  • Kelly

    Had these after my run this am and man they are SO good. Great texture, just like everyone has said. I left out 1 tbsp coconut flour and used 1/4 C almond milk instead of 1/2 C (just because too much coconut flour sometimes bothers my digestion). Topped with shredded coconut, maple syrup, and pumpkin butter I made. Delish!! Can’t wait to make again 🙂

    • Glad you enjoyed them! Yes, listen to your body with coconut flour, mine does fine with the amount in the recipe, but glad you found your sweet spot! xx

  • Varsha

    Hi ,

    I am yet to try these out but I was wondering if I can substitute coconut flour with buckwheat and amaranth flour instead ? Just that I have these flours at home and I would like to put them to use :).
    Thanks !!

    • McKel Hill

      Great question Varsha, you can use them but you might need a little less liquid than the original recipe since coconut flour soaks that right up! Start slow with the liquid and add gradually 😉

  • Sofiyah

    This is such a healthy, attractive option to your typical “buttermilk” pancakes! Delishhhh!

    • McKel Hill

      Yes, exactly Sofiyah!

  • meg

    hi if using the whole egg, how many eggs do i use? thanks!

    • McKel Hill

      You can use the same amount for whole eggs, the pancakes will be more fluffy and hearty if using all whole eggs- and yummy!

Submit Your Own