• Jessica Pecush

Sunflower Seed Butter & Cherry Pancakes


Who doesn't love a great pancake?! Especially a protein-powered pancake?!

I'll be honest, I don't make pancakes and waffles that often, but when I do, you bet they're going to use a high-quality, gluten-free flour, along with some high-quality protein and fat and one of my favourite fruits!

Protein-powered breakfasts are a game changer! Due to the fact that carbohydrate fuel (particularly carbohydrates more simple in structure, such as flours and fruits) convert into glucose so quickly in the body, simple carbohydrates are not going to fuel you for long because they are fast-burning carbohydrates.

In comparison, vegetables, legumes (beans/peas/lentils) and whole grains are complex, slow-burning carbohydrates, requiring far greater time to digest.

I love that Bob's Red Mill (Gluten-Free) All-Purpose Flour is a combination of garbanzo bean (chickpea) flour, tapioca flour (sourced from cassava root), whole grain sorghum flour and fava bean flour - a hearty flour that will have a lesser impact on blood sugar levels.

Given the nature of ingredients found in your typical pancake and waffle, the addition of high-quality protein and high-quality fat help increase satiation and slow down the digestion of simple carbohydrates once they reach the bloodstream, fuelling you for longer! WIN!

A nut/seed butter (I've used SunButter here), along with some unrefined, organic extra-virgin or virgin coconut oil (the latter, for frying) provide that high-quality protein and high-quality fat! I've chosen to use some frozen cherries (thawed the evening prior, then quartered) in these pancakes, but any choice of fruit will do!

*If you'd like to add some organic, full-fat "Coconut Cream" as additional garnish (and fat) to these pancakes, you may read my blog post about this type of addition, here!

Let's look at the recipe!

SunButter & Cherry Pancakes

Source: inspired and adapted from Lazy Cat Kitchen

Yield: ~8 servings, depending on desired size (approx. 8 medium-sized pancakes)

Prep Time: ~15 minutes

Cook Time: ~25 minutes

Total Time: ~35 minutes

Ingredients:

  • 1 cup gluten-free, all-purpose flour (I used Bob's Red Mill Gluten-Free All-Purpose Flour)

  • ½ tsp. Ceylon-variety cinnamon (true cinnamon)

  • 2 tsp. baking powder

  • ½ tsp. baking soda (aluminum-free)

  • 3/4 cup unsweetened, plain almond milk (or nut/seed milk of choice)

  • 2 tbsp. smooth SunButter (or nut/seed butter of your choice)

  • 2 tsp. freshly-squeezed lemon juice

  • 4 tsp. pure maple syrup (+ more to serve)

  • 1 cup (~150 g) fresh or frozen cherries, quartered (thaw frozen berries, prior) (+ more for garnish, if desired)

  • Unrefined, organic (virgin or extra-virgin) coconut oil, for frying

Directions:

1. Combine the four dry ingredients into a mixing bowl and mix thoroughly.

2. Slowly add the almond milk to the dry mixture, whisking as you go.

3. Add a splash of almond milk to the measured sunflower seed butter, to thin this ingredient out a little bit so it is easier to mix into the other ingredients. Then add in to the mixture, along with the lemon juice and maple syrup, whisking thoroughly to combine.

*Depending on the present thickness/thinness of the batter, according to your preferences, thin out with additional almond milk, as desired.

4. Allow the baking powder and baking soda to activate this batter by letting the batter sit for about 10 minutes on your countertop.

5. Near the end of the 10 minutes, add 1 tsp. coconut oil to a skillet and heat to medium-heat.

6. As the skillet is heating, add 1 cup of the quartered cherries to the batter, stirring gently to combine.

7. When the skillet is hot (adjust the heat as needed, depending on the power of your burner), scoop 1/4 cup of the batter out of the bowl using a measuring cup and pour into the center of your skillet. Allow to cook on the first side for about 2-3 minutes, prior to flipping it and allowing it to cook for 1-2 minutes on the reverse side. You are monitoring the bursting of the bubbles that appear, to indicate cook time on that side is complete.

8. Once finished, remove and set on a plate to cool. I typically add another 1 tsp. of coconut oil between each pancake, as needed, to avoid burning. Nobody likes a burnt pancake!

9. Once ready to serve, garnish with additional quartered cherries and a drizzle shizzle of pure maple syrup. Enjoy!

*Once cooled, store remaining pancakes in an airtight container in the refrigerator, separating layers of pancakes with a sheet of parchment paper.

#vegan #plantbasedprotein #breakfast #nutandseedmilks #fats

23 views

Calgary, Alberta, Canada

Ph: 587.830.2332

Email: connect@jessicapecush.com

© 2016-2020 Jessica Pecush Nutrition.