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Sweet and Savoury Flourless Pancakes

 

Everyone seem to have enjoyed the deception that is Cauliflower Risotto and the reactions i got were a mix of surprise and revelation. I’m glad that some of you are starting to look at food under a different light. Just because something has been done repeatedly for hundreds of year, does not mean we can’t alter them to our liking a little bit. So as i push on this path of Deceptive Food, i thought, why not tackle something so dear to our hearts; my previous post about pancakes was well recieved and those were indulgent yet home made, i wanted people to realise that pancakes dont necessarily come out of a box. This time around however, i took an uber healthy angle to the recipe, without comprimising the taste. Yes, they don’t taste like regular pancakes, what do you expect, but they do have an interesting flavour profile that i quite enjoy. You see i dont ever want to force myself to eat healthy, i like eating healthy and i look for this type of food because it makes me happy. At the end of the day, this is what i preach, food needs to make you smile. So stay on board, i have some more indulgent recipes as well coming your way, varitey is key and i’ll always strive to give you options (just close one eye if you’re trying to slim down for the beach season).

I started thinking about this post when i once tweeted that White Bread wasn’t good for you, a flooding of questions ensued, asking me which was better between Whole Wheat, Whole Grain, 100% Grain….etc…

Well the answer, if we want to be thruthful is: none. Sorry :p

So wheat is a cereal grain and the 3rd largest crop in the world, i wont pretend to be an expert, but it is used in many ways:

Extract from Wikipedia: “ Raw wheat can be ground into flour or, using hard durum wheat only, can be ground into semolina; germinated and dried creating malt; crushed or cut into cracked wheat; parboiled (or steamed), dried, crushed and de-branned into bulgur also known as groats. If the raw wheat is broken into parts at the mill, as is usually done, the outer husk or bran can be used several ways. Wheat is a major ingredient in such foods as bread, porridge, crackers, biscuits, Muesli, pancakes, pies, pastries, cakes, cookies, muffins, rolls, doughnuts, gravy, boza (a fermented beverage), and breakfast cereals (e.g., Wheatena, Cream of Wheat, Shredded Wheat, and Wheaties). ”

Unfortunately, judging by the above, wheat can be found in most of your household goods and your favourite food, the problem is that, it, in any form (white flour, whole grain, whole wheat..etc..) contains: Super Starch — amylopectin A that is very fattening, a form of Super Gluten that is ectremely inflammatory and is super-addictive, it makes you crave and eat more.

In the Paleo community, they swear off wheat and any of its forms, others counsel to eat it in moderation, i for one, try to reduce the amount of wheat and gluten in my diet, but if i have to eat some, i stick to its purest form (in the case of bread this would be whole grains, nuts, a dense textured product, with little added sugar).

This is the old food pyramid recommended:

Notice how all the grains you want are recommended as the most important food group.

This is the new food pyramid:

Notice how grains are now seperated, only the whole grains are recommended, refined grains (i.e, pasta, white bread, white rice, other sugary breads) are now at the very top and not recommended.

The extreme Paleo Pyramid:

I for one use a mix of both the new and the Paleo pyramid, a mix of both, but in terms of percetage, my diet is mostly: 30% vegetables, 25% fruit, 25% meat/fowl/fish protein, 10% grain, 10% healthy fats.

On the other hand, if you’re an athele and really need some Carbs for your endurance training. Your best bet are those that are moderate on the Glycemic Index, like semolina Pasta (remember 1/2 cup is 1 serving), sweet potatoes and the likes. Brown rice in moderation wont kill you but most breads are high on the GI and if mass produced usually contain lots of sugars that wont help you in the long run.

Sorry to be the buzz kill! but the road isnt so dark, there are alternatives to wheat flours in the form of nut flours (cashew, almond..) which are carried by most health stores (Healthy Options locally), also coconut flour and flakes work just as well. If not, buy some Almonds and whiz them through a food processor.

Here i show you how to make sugar free, wheat free, gluten free pancakes that wont leave you wanting and deliver a whoping load of good proteins and essential fats to your diet.

The recipe is simple, 3 eggs to 1 cup of Almond flour, 2 tablespoons of milk and some salt. For the sweet variety, add in some agave syrup or honey, some vanilla and some cinnamon. Top it off with cooked fruits with water to make a syrup. For the savoury kind i did mine with spring onions, turkey ham and cheddar cheese :)

85 COMMENTS

    1. thelitroboy March 28, 2012 at 2:52 am

      can i buy almond flour in salcedo weekend market????????? if not, where can i buy it???

    Reply
    1. angel March 28, 2012 at 3:09 am

      you look yummy, I mean ur pancake :)

    Reply
      1. Erwan April 18, 2012 at 2:28 am

        i mean thanks

      Reply
        1. Krista August 1, 2012 at 7:15 am

          Now, this is funny. :p

        Reply
    1. Charize March 28, 2012 at 3:11 am

      This so informative. Thanks!

    Reply
      1. Erwan April 18, 2012 at 2:29 am

        awesome, thanks charize!

      Reply
    1. Charize March 28, 2012 at 3:12 am

      Cool and very informative. Thanks!

    Reply
      1. Crystal October 11, 2012 at 1:19 pm

        ditto :) good read!

      Reply
        1. Erwan October 15, 2012 at 9:42 am

          thanks!

        Reply
    1. Mariel March 28, 2012 at 4:26 am

      Wow! Cant wait to try this…

    Reply
      1. Erwan April 18, 2012 at 2:29 am

        did you try it yet?

      Reply
    1. Chester March 28, 2012 at 6:22 am

      where can I find almond flour? and is there a substitute?

    Reply
      1. Erwan April 18, 2012 at 2:29 am

        if you substitute it, it just becomes regular pancakes again haha

      Reply
        1. Brenda February 5, 2013 at 2:57 pm

          Hi Erwan! Actually, there are LOTS of gluten-free flours out there but I’m not sure how they rate on your glycemic scale. You can try chestnut flour, tapioca flour, millet flour, rice flour, corn flour, potato flour – just to name a few. :) I’m going to try this one soon – sounds delish! Bisous!

        Reply
    1. Justine March 28, 2012 at 6:40 am

      Genius. I can’t wait to try this, possibly my most favorite entry so far.

    Reply
      1. Erwan April 18, 2012 at 2:30 am

        thanks Justine!

      Reply
    1. BSB March 28, 2012 at 6:57 am

      Hello Erwan, were can I buy almond flour? Is it available in SM or Rustans supermarket? Thanks!

    Reply
      1. Erwan April 18, 2012 at 2:30 am

        healthy options, or make it yourself :)

      Reply
    1. BSB March 28, 2012 at 6:58 am

      Hi Erwan, where can I buy almond flour? Is it available in SM or Rustans supermarkets? Thanks.

    Reply
    1. Sarah March 28, 2012 at 7:42 am

      I’m taking on a new breakfast plan. I think I’ll give this one a try. Thank you.

    Reply
      1. Erwan April 18, 2012 at 2:30 am

        enjoy

      Reply
    1. Medz Medina March 28, 2012 at 8:16 am

      I also use Almond flour as an alternative for making Yorkshire Pudding as well. I love it :)

      Great recipe. Thanks for sharing! :)

    Reply
      1. Erwan April 18, 2012 at 2:31 am

        yes it works in so many ways

      Reply
    1. Anthony March 28, 2012 at 8:24 am

      Looks delicious and filled with healthy goodness. You made it look so easy to make – I’ll be trying out your recipe soon. Thanks, Erwan!

    Reply
      1. Erwan April 18, 2012 at 2:31 am

        it is really easy, promise!

      Reply
    1. itskayemiranda March 28, 2012 at 8:28 am

      Is it me or everything tastes better with berries… Strawberries… Blueberries… :)

    Reply
      1. Erwan April 18, 2012 at 2:31 am

        it really does

      Reply
    1. Anthony Ickes March 28, 2012 at 8:32 am

      Great, simple recipe. You make it look so easy. I haven’t tried almond flour before so I’ll make a run to Healthy Options.

      Thanks for sharing!

    Reply
      1. Erwan April 18, 2012 at 2:31 am

        go for it!

      Reply
    1. Angela Erbite March 28, 2012 at 11:37 am

      What I need right now! Thanks, fat kid!

    Reply
    1. jason March 28, 2012 at 5:32 pm

      Re: where to buy or how to make the almond flour…. WATCH THE VIDEO!

    Reply
    1. Aivi March 28, 2012 at 11:15 pm

      Great and simple recipe… I will defintely try this one. Where can I buy Almond Flour though?

      Hope to hear from you soon…

    Reply
    1. Shelumiel Delos Santos March 29, 2012 at 2:46 am

      Very informative, indeed! I like how you deliver facts and stuffs without making it like a boring Chemistry class (sorry for the prejudice ☺). Looking forward to more inspirational entries. God bless.

    Reply
    1. Kristel March 29, 2012 at 7:35 am

      Looks delicious. And we love the products at Healthy Options. Will definitely try this soon. :)

    Reply
    1. g3LL3 March 29, 2012 at 11:10 am

      I love all your recipes. They are so healthy. You always give your readers a variety of options to experiment with.

    Reply
    1. Faye Karel March 29, 2012 at 11:52 am

      I will surely try this tom. morning for my parents. I love everything you make it’s very healthy and very delicious. The way you make your video seriously, you’re much better than the other famous chef. Why? It’s easier because of the term you use and you suggest replacement to the other ingredients that people may not have. What I love the most is, you show us how to do some recipe that we just eat at some restaurants. So thank you so much for sharing your recipes and blogs about everything. =)

    Reply
    1. novicetired March 30, 2012 at 12:19 pm

      for me this is beyond being healthy..this is yummy!

    Reply
    1. Caroline March 30, 2012 at 8:50 pm

      Loving this new/healthy take on pancakes. Both the savory and sweet sound fabulous (sorry, unintentional alliteration). Great video, too. :)

    Reply
    1. Jos March 31, 2012 at 11:38 am

      I tried whipping up your pancake recipe and they were great – guilt free, refreshing and healthy. Keep’em coming Erwan…always look forward to your next meal preparation! peace and love!

    Reply
      1. Erwan April 18, 2012 at 2:34 am

        im so happy thanks!

      Reply
    1. Andrea April 4, 2012 at 5:38 am

      May i know what model of camera/dSLR you are using? the video is so crisp, i like it :) btw, thanks for this awesome recipe!

    Reply
      1. Erwan April 18, 2012 at 2:42 am

        GF1

      Reply
    1. Carla April 19, 2012 at 2:45 pm

      Wow! It’s like lunch and dessert in one plate. Never thought pancakes could be that healthy! Thanks for this. I’ll definitely try it! I’m craving for ripe mangoes and strawberries on mine… YUM :)

    Reply
    1. leera April 27, 2012 at 5:57 am

      i’ve been making pancakes with oatmeal flour for quite some time now..
      and having to try it with almond is surprisingly heavenly!

      and since im here in uae, i used date syrup..
      i also added ground flax seeds..=p

      *i know ur French, but Spanish is my fave lang..hehe so..

      Muchos Gracias! =)

    Reply
    1. Gab May 8, 2012 at 2:03 pm

      how can you make ur own almond flour? do i have to roast it?

    Reply
      1. Erwan May 10, 2012 at 4:09 am

        blitz almonds in a food processor

      Reply
    1. Joanne May 9, 2012 at 11:39 am

      Where do you buy Almond flour?

    Reply
      1. Erwan May 10, 2012 at 4:10 am

        i make it/ try healthy options

      Reply
  1. Pingback: Test Kitchen: Breakfast of a Former Champ : Safety Schools

    1. Ginny May 26, 2012 at 11:38 am

      Healthy and seemingly delicious. Can’t wait to try this.

    Reply
      1. Erwan May 28, 2012 at 3:51 am

        great, much appreciated!

      Reply
    1. Jason May 29, 2012 at 7:33 pm

      How can this be flour-less (as per the title of the article-Sweet and Savoury Flourless Pancakes, not the video) when you are using almond flour?

    Reply
      1. Erwan June 8, 2012 at 8:16 am

        almond flour, isnt flour, its almonds that have been blasted. its called flour more because of the texture and isnt a wheat flour.

      Reply
    1. Luigi May 30, 2012 at 3:38 am

      Hey! Your blog is really cool. I’ll copy the recipes so I can cook and eat healthy. I’m also the fat kid but not just in the inside. Cause I’m also like you, but not now anymore, I don’t care what goes in my body.

    Reply
      1. Erwan June 8, 2012 at 8:20 am

        lets get him in then shall we?

      Reply
        1. Luigi June 9, 2012 at 1:51 pm

          We shall! I hope I get more motivation.

        Reply
          1. Erwan June 14, 2012 at 3:03 am

            just keep going

          Reply
            1. Luigi June 18, 2012 at 2:11 pm

              thanks!

    1. Mikaela June 4, 2012 at 6:39 am

      tried this out.. this is amazing! thanks!

    Reply
      1. Erwan June 8, 2012 at 8:28 am

        im glad!

      Reply
    1. Anika June 5, 2012 at 9:24 am

      I tried to make this one, (i guess 2 weeks ago, hahaha!) It came up not as deliciously and mouthwatering look as yousr… but I can say that the taste is yummy.. Funny but yeah, I loved the taste of your recipe(although it’s not probably as good as yours and I find it hard to look for the almond flour)

    Reply
    1. Karen May June 5, 2012 at 3:32 pm

      I just watched the vid and I’m kinda starving…I’ll try this very soon… :)

    Reply
      1. Erwan June 8, 2012 at 8:34 am

        hahaha

      Reply
    1. Candy June 20, 2012 at 1:53 am

      Can I use egg white instead with this recipe?

    Reply
      1. Erwan June 25, 2012 at 5:34 am

        Haven’t tried it yet

      Reply
    1. Janz July 31, 2012 at 4:20 am

      cool! i tried this one with cheese cheddar!!! yummy. thanks erwan!

    Reply
      1. Erwan August 14, 2012 at 10:13 am

        yum!

      Reply
    1. Belle August 8, 2012 at 8:33 am

      i’m on the paleo diet & was wondering if you can substitute skim for almond milk instead? And would you still recommend agave nectar despite its high fructose content?

    Reply
      1. Erwan August 14, 2012 at 10:08 am

        agave vs sugar vs honey vs maple syrup, its all the same, its sweet. agave is sweeter so you’ll need 1/2 tsp of agave instead of 1tsp of honey. but its all the same.

      Reply
    1. Gerlie September 24, 2012 at 4:56 am

      ` One of my favorite :”> Cant wait to try this one !! :D

    Reply
    1. Cate S. October 9, 2012 at 5:28 pm

      Hi Erwan! just a quick not-related-to-your-food-blog-question ‘coz I really love your song choices. What are the bands you listen to? BTW, your blog rocks!

    Reply
      1. Erwan October 15, 2012 at 10:05 am

        too many to list down ahah

      Reply
    1. Dan October 10, 2012 at 1:55 pm

      Looks and tastes delicious yet very healthy hope to it make as perfect as you do :-)

    Reply
      1. Erwan October 15, 2012 at 10:02 am

        you will!

      Reply
    1. Dhanna November 3, 2012 at 6:11 am

      guilt free pancakes! i will definitely try this recipe!

    Reply
      1. Erwan November 20, 2012 at 2:58 am

        thanks Dhanna!

      Reply
    1. Cat November 15, 2012 at 10:13 am

      Great recipe and very informative. First time visitor to your site. Wondering, if I can substitute for coconut flour? I’ll have to test it out. Just started my paleo diet so this is a great recipe. Noticed you didn’t add any baking powder or baking soda? Guessing the 3 eggs would suffice…since your pancakes look pretty pluffy. Have you tried brown rice syrup? Thanks a bunch! Cat

    Reply
    1. Cat November 15, 2012 at 10:22 am

      Great recipe and very informative. First time visitor to your site. Wondering, if I can substitute with coconut flour? I’ll have to test it out. Just started my paleo diet so this is a great recipe. Noticed you didn’t add any baking powder or baking soda? Guessing the 3 eggs would suffice…since your pancakes look pretty pluffy. Have you tried brown rice syrup? Thanks a bunch! Cat

    Reply
      1. Erwan November 20, 2012 at 3:17 am

        Yes the eggs are more than enough to get the consistency right. Maybe you can try mixing both cocounut and almond flours? I’ve tried it, but i much prefer honey or agave, all in moderation of course.

      Reply
        1. Shalum February 14, 2013 at 5:00 am

          where can i find coconut flour? thanks!

        Reply
    1. Aiz February 4, 2013 at 2:28 pm

      Can’t wait to try this one..only I want to use just egg whites since I am banned from yolks. If that doesn’t work, i’ll experiment on other food binders =)

    Reply
    1. Pauline April 18, 2013 at 12:06 am

      This looks very good and healthy. But aside from almond flour, do you have any local flour suggestions we can substitute for it ? Or can we use camote or rice flour?

    Reply
    1. may December 13, 2013 at 11:26 pm

      reading almost every post that you have because i’m preparing my meal plan and i wanted to make sure i get the right food .. the thing is the image for new food pyramid can’t be viewed :(

    Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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