Although not as wholesome and unprocessed as a real intact grain, healthy pancakes can easily be enjoyed as part of a whole food, plant-based diet. They key is to work with the best and most wholesome ingredients. The following pancake recipe will give you just that and provide a delicious and satisfying meal that can be used as an occasional treat. These pancakes do not include any oils or refined fats or refined sugars, and when paired with whole plant foods, namely fruits, will provide a range of nutrient-dense calories, as well as vitamins, minerals, phytonutrients, and antioxidants. For fluffy pancakes, be sure to allow the ingredients in steps 1 and 3 (below) to sit for a few minutes, and do not overcook the pancakes.

Characteristics

TYPE: Meal, Snack, Treat
PREP TIME: ~ 15 minutes
SERVINGS: Makes about 8 to 10 medium pancakes

  • Whole food
  • 100% Plant-Based (Vegan)
  • Wheat-free
  • Soy-free (possible)
  • Nut-free (possible)
  • Peanut-free
  • Oil-free
  • Refined sugar-free

Goodies Needed

Tools Needed

Instructions

  1. Pour the apple cider vinegar into the non-dairy milk, stir, allow to sit for a few minutes (until some curdling appears).
  2. Place all of the dry ingredients into your blender (or a bowl, if using a whisk).
  3. Once your liquid mixture is ready, pour it into the dry ingredients, and add in the maple syrup. Blend on high speed until a fully smooth and uniform mixture results. Allow the batter to sit for about 5 minutes.
  4. While your batter sits, begin to preheat your pan(s) on a low medium heat, like 3 to 4. (Non-stick pans, no matter how safe, should not be subjected to high heat, and you also don’t want your pancakes to burn easily.)
  5. Once batter and pan are ready, pour some of the pancake batter onto your pan, enough to create pancakes of the size you like. About 3 medium pancakes should fit per pan.

  6. When the top begins to bubble, flip the pancake and cook until golden. (A few minutes on each side.)

  7. Serve warm with fresh fruit of your choice, aside from melons, for best digestion and food combining. Optional: pour a little maple syrup on pancakes or make a fresh fruit mash or chocolate sauce to put on top instead.

Health & Nutrition Benefits

Organic Whole Spelt

  • provides healthy carbohydrates (58%) and protein (17%); is naturally low in fat
  • a good source of most B vitamins, including folate
  • a good source of minerals, especially phosphorus, magnesium, zinc, and iron
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • helps reduce the risk of heart disease and diabetes type 2
  • for more info, refer to whole spelt on Seed Guides
  • Health Tip: avoid processed spelt foods (even if whole); choose organic, stone-ground whole spelt flours for highest safety and nutrient integrity

Apple Cider Vinegar

  • naturally fermented foods have numerous health benefits
  • rich in enzymes, and some minerals, like potassium
  • supports optimal digestion and elimination
  • supports the immune system, healing and detoxification
  • supports optimal ph balance and energy levels
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to apple cider vinegar
  • Health Tip: consume organic, raw (unpasteurized) apple cider vinegar with the mother for the attributed health benefits

Maple Syrup

  • a rich source of simple carbohydrates (sugars); provides about 20% less calories than honey
  • a source of antioxidants and phytonutrients
  • provides trace amounts of B vitamins
  • provides minerals, especially manganese, zinc, calcium, iron, potassium, copper and magnesium
  • serves as a good, natural sweetener option, which provides some nutrition and health benefits
  • for more info, see the maple syrup overview on organicfacts.net

Cinnamon

  • an outstanding source of phytonutrients and antioxidants
  • anti-inflammatory and antimicrobial properties
  • provides vitamins, including vitamin K, E, A, C, and some B vitamins
  • provides minerals, especially manganese, calcium, and iron
  • supports optimal health, energy, weight, healing and prevention
  • supports optimal digestive and immune health
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • for more info, see the cinnamon overview on World’s Healthiest Foods

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • for more info, refer to unrefined salt on Green Med Info
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it