Sunday, February 19, 2012

Slow Rise Vegan Pancakes

I used to think my old pancake recipe was pretty awesome but when I examined the nutritional information in reference to my new guidelines, I discovered the salt was really out of control.  Baking powder and baking soda both contain sodium.  So, I went on a hunt to figure a new recipe out.

I found a good recipe with some good bones here.  Then, I made a few simple engine 2 modifications to make them healthier.  I'm so happy.  These were so good!

Some of the Engine 2 modifications I made include, replacing the white flour with 100% whole wheat, replacing the oil with applesauce, halving the salt (I might even quarter it next time), and thinning them out with some water.  These were so delicious and guilt free too!  Be sure to pile on the fruit and maybe limit the syrup.

I have 5 hungry people in my family so this makes a lot.  Overall we felt they could have been thinned out a little more.  We had already thinned them out a bit from the original recipe as evidenced below.

Slow Rise Pancakes
Makes 16 thick 4-5″ pancakes
3 Cups whole wheat Flour
3 1/2 tsp Active Dry Yeast
3/4 tsp salt
1 Tb sugar (you can probably use turbinado, it is necessary for the yeast to feed on)
2 1/4 cup non dairy milk
1/4 cup applesauce
1 1/2 Ener-g Egg, prepared (i.e. 2 1/4 tsp mixed with 3 Tbs water)
2 cups water (or additional alternative milk)
additional water (or milk) the next day to thin to the desired thickness.

These are thick and hearty pancakes.  You'll find it challenging to eat more than three! 


The night before you want the pancakes, mix all the dry ingredients together until combined.  Then, add the remaining wet ingredients and mix well. Cover with plastic wrap and refrigerate overnight.

The following day, remove the batter from the fridge and stir in any additional water or milk to thin it if needed/desired. Let the batter sit out on the counter for 20-30 minutes. Heat a non-stick griddle.  Spray with oil spray lightly (not much is needed with a good non-stick pan).  The batter may be thick if you haven't thinned it out with water/milk.  We had to kind of spread it out to flatten it out a bit on the griddle.

We added apple slices to the batter before it set.  Sprinkle on your favorite fruit topping.  Once the top is bubbly and the edges are set, check to make sure the bottom is brown. Flip and cook until done.  Voila!

Calorie count/nutritional information does not reflect the addition of fruit nor additional milk/water for thinning so keep that in mind.

16 servings.

Nutritional Information

Calories 90.9
Total Fat 0.8 g
   Saturated Fat 0.1 g
   Polyunsaturated Fat 0.0 g
   Monounsaturated Fat 0.0 g
 Cholesterol 0.0 mg
 Sodium 130.6 mg
 Potassium 28.2 mg
 Total Carbohydrate19.2 g
   Dietary Fiber 2.9 g
   Sugars 2.2 g
 Protein 3.1 g



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