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A nut free, flour free, grain free, sugar free pancake recipe that works!

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  • A nut free, flour free, grain free, sugar free pancake recipe that works!

    I've never been one much for pancakes either way, but this one just uses pumpkin, eggs, pumpkin pie spice, butter or coconut oil, and baking soda.

    She says to use a bit of coconut flour if you are using fresh/strained, but I'm going to just go with it (we can't find canned pumpkin here).

    Anyway here is the link.

  • #2
    We don't have canned pumpkin in Australia either. But the book somewhere says how long to strain cooked pumpkin to get the same density/thickness. I wonder if sweet potato/kumara could be used. It tends to be a bit drier than pumpkin and you probably wouldn't need the coconut flour. Just thinking.

    I've bought Practical Paleo as an e-book but have just bought the hard copy as I want to be able to hold it in my hands. There are many great recipes in it that I want to try. I've already made a couple and they went down well.
    Original Goal: To lose weight. Achieved in March 2010
    Long Term Goals: To continue using Primal guidlines to improve fitness and health. To share the Primal message.

    The key to successful aging is to pay as little attention to it as possible - Judith Regan

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    • #3
      Sweet potatoes make great pancakes. So do mashed parsnips. Never tried pumpkin but butternut squash works well. Basically any semi starch veg will work.

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      • #4
        Bananas are also an option if you don't have any pumpkin.

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        • #5
          Originally posted by brookesam View Post
          Bananas are also an option if you don't have any pumpkin.
          Truly. One egg and one banana per person, mashed and mixed. Add a splash of vanilla essence and either fry as pancakes in ghee or bake as muffins.
          Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

          Griff's cholesterol primer
          5,000 Cal Fat <> 5,000 Cal Carbs
          Winterbike: What I eat every day is what other people eat to treat themselves.
          TQP: I find for me that nutrition is much more important than what I do in the gym.
          bloodorchid is always right

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          • #6
            I've got a purty picture of pumpkin pancakes on my journal

            They're thick and turned out great!

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            • #7
              Originally posted by magicmerl View Post
              Truly. One egg and one banana per person, mashed and mixed. Add a splash of vanilla essence and either fry as pancakes in ghee or bake as muffins.
              Well I tried this today with only medium success.

              As written, the pancake just fell apart and made a mess even though I cooked it in the waffle maker to save turning it over. With the addition of a tablespoon of cornflour it worked quite nicely but obviously is not fully primal.

              I have done it with ground linseed/sunflower/almond but that didn't work either. I really want to persevere with this concept, maybe will try pumpkin next.
              Annie Ups the Ante
              http://www.marksdailyapple.com/forum/thread117711.html

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              • #8
                i have found bananas to work well in paleo mug cakes. i have made these with pumpkin and also kumara too. i am sure they would work in the waffle maker like waffles. i usually fudge the recipe but it is essentially about a tbsp or so coconut oil melted. mash in a banana and mix in an egg, a tbsp of cocoa, approx a tbsp or so of coconut flour and some vanilla. then nuke in a mug for a min to a min and a half. you can use almond butter instead of coconut flour. use mashed kumara or pumpkin instead of the banana. throw some baking powder in. put in some coconut milk. maybe even leave out the cocoa to make it more waffly. it is not an exact science at all so experiment and see what works.

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                • #9
                  Originally posted by seaweed View Post
                  i have found bananas to work well in paleo mug cakes. i have made these with pumpkin and also kumara too. i am sure they would work in the waffle maker like waffles. i usually fudge the recipe but it is essentially about a tbsp or so coconut oil melted. mash in a banana and mix in an egg, a tbsp of cocoa, approx a tbsp or so of coconut flour and some vanilla. then nuke in a mug for a min to a min and a half. you can use almond butter instead of coconut flour. use mashed kumara or pumpkin instead of the banana. throw some baking powder in. put in some coconut milk. maybe even leave out the cocoa to make it more waffly. it is not an exact science at all so experiment and see what works.
                  Actually you've just given me the brilliant idea to add cocoa. I'm sure that will give it the texture I need, and who could argue with chocolate waffles??

                  I might have asked this before, but where do you get coconut flour?
                  Annie Ups the Ante
                  http://www.marksdailyapple.com/forum/thread117711.html

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                  • #10
                    i don't make cakes, usually, but we are always looking to diversify what DS has in his lunchbox. Pancakes would work well. I figure I can make sweet and savory ones. We also thought to use kumara.

                    I'm no big fan on bananas, though.

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                    • #11
                      I might have asked this before, but where do you get coconut flour?
                      our organic vege store sells it in kg packets or loose in the bulk section. it is not cheap in the kg packets and it cooks very differently to any other flour i have cooked with. GF or not. i only ever bake with it so i dont get thru that much.

                      I'm no big fan on bananas, though
                      you and me both! the mug cakes are the only thing i cook with them. other than GF banana cake which i have to totally avoid or it is all over lol my kids wont eat cold pancakes as i think it changes the texture and taste too much for them. in fact lunch boxes are a total pain. you could make the mug cakes with say kumara and put them into cup cakes for lunches. the bananas are more for sweetness i think. so you could sub in some honey as well if that is an issue.

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                      • #12
                        Originally posted by Annieh View Post
                        Well I tried this today with only medium success.

                        As written, the pancake just fell apart and made a mess even though I cooked it in the waffle maker to save turning it over. With the addition of a tablespoon of cornflour it worked quite nicely but obviously is not fully primal.

                        I have done it with ground linseed/sunflower/almond but that didn't work either. I really want to persevere with this concept, maybe will try pumpkin next.
                        Yeah, they have far less structural integrity as pancakes. We now cook them as muffins.
                        Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

                        Griff's cholesterol primer
                        5,000 Cal Fat <> 5,000 Cal Carbs
                        Winterbike: What I eat every day is what other people eat to treat themselves.
                        TQP: I find for me that nutrition is much more important than what I do in the gym.
                        bloodorchid is always right

                        Comment


                        • #13
                          When you bake them in the muffin cups, what's the oven temperature/bake time and how full do you fill the muffin cup? I want to try it with apple, since my child asked for apple dumplings.
                          My Journal: http://www.marksdailyapple.com/forum/thread57916.html
                          When I let go of what I am, I become what I might be.

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                          • #14
                            Oh. I love anything pumpkin! I just started on this journey and these I'm bookmarking! Ty
                            ✼ Mamaoftwins ✼
                            Discover Wildlife ~ Raise Twins!
                            I live in the land of the giants! Hubby 6'6" Twins 6'5" me 5'4"


                            Sw ~ 153
                            Cw ~ 153
                            Gw ~ 130

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                            • #15
                              Originally posted by seaweed View Post
                              i have found bananas to work well in paleo mug cakes. i have made these with pumpkin and also kumara too. i am sure they would work in the waffle maker like waffles. i usually fudge the recipe but it is essentially about a tbsp or so coconut oil melted. mash in a banana and mix in an egg, a tbsp of cocoa, approx a tbsp or so of coconut flour and some vanilla. then nuke in a mug for a min to a min and a half. you can use almond butter instead of coconut flour. use mashed kumara or pumpkin instead of the banana. throw some baking powder in. put in some coconut milk. maybe even leave out the cocoa to make it more waffly. it is not an exact science at all so experiment and see what works.
                              This is so quick and easy! Never thought of that! Genius !
                              ✼ Mamaoftwins ✼
                              Discover Wildlife ~ Raise Twins!
                              I live in the land of the giants! Hubby 6'6" Twins 6'5" me 5'4"


                              Sw ~ 153
                              Cw ~ 153
                              Gw ~ 130

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