Friday, May 25, 2012

Pancakes for Everyone!

Years ago, I enjoyed nothing more than entertaining friends and family with dinner parties and brunch gatherings.  My absolute favorite meal to make has always been breakfast.  On Sunday mornings friends and their kids would arrive, ready to chow down on stacks of my famous blueberry, spelt flour pancakes, topped with pure maple syrup and served with farm fresh eggs.  Now I'm ready to bring this tradition back to the table, GP style!  Keep reading for nutritious details and a 15% discount!
Even before my diagnosis I paid close attention to ingredients and avoided wheat whenever possible.  I read about the benefits of spelt and that those often sensitive to wheat itself can tolerate this ancient grain.  I was surprised at not only how well it digested but also how delicious it tasted, similar to regular flour with a slight nutty flavor.  Once I was diagnosed with gastroparesis, however, I went on a strict gluten free diet, hoping to solve my digestive problems.

Fast forward 4 years later and I'm ready to give it another go.  This time, making sure it is as easy to digest as possible.  I opened the cabinets to my tower of cookbooks and pulled out an old favorite, Nourishing Traditions, by Sally Fallon.  I still refer to this as one of my top resources for nutritional foods, which taught me the benefits and recipes for making homemade broth, aka "liquid gold" that has saved me over the years filled with liquids and soups.  But enough about soup, lets talk pancakes!  
According to this author and a number of studies, sprouted flours are the way to go.  Here's why...

The Benefits of Sprouted Flour:
  • Easier to Digest – Sprouting breaks down the starches in grains into simple sugars so your body can digest them like a vegetable (like a tomato, not a potato).
  • Increased Vitamin C – Sprouting produces vitamin C.
  • Increased Vitamin B – Sprouting increases the vitamin B content (B2, B5, and B6).
  • Increased Carotene – Sprouting increases the carotene up to eight times.
  • Increased Enzymes are actually produced during sprouting.
  • Reduction of Anti-nutrients – Sprouting neutralizes enzyme inhibitors and phytic acid, which is a substance present in the bran of all grains that inhibits absorption of calcium, magnesium, iron, copper and zinc.
After doing some research on a few companies that carry sprouted flours I came across Shiloh Farms and contacted them to get more information.  I was impressed with their long history and their promise to foods "pure and wholesome, no artificial ingredients, no preservatives and only natural flavor." 
If you are worried about having to spend the extra money on this special flour, I understand where you are coming from, it's the reason why it took me so long to give it a try.  However, if you suffer from any digestive problems, nothing is more important than the giving ourselves the most nutrient dense, easy to digest fuel available.  In fact, if you break it down, a 5 lb bag for example, would make you and your family pancakes 1x/week for over 4 months!  That equates to approximately $2 a week (about $5 with other ingredients) for a nutrient dense and delicious meal.  Sorry for the math review but it really helps to appreciate the cost vs. benefit!

Shiloh Farms has been kind enough to offer a 15% discount on their flours to my readers now through 6/30/12 for the first 100 people!  Go to website above and use code journeywithgp with purchase.

Okay, now that I've gone on about my love for sprouted spelt flour lets get down to the yummy part.  This recipe is very simple to make and when served to my family for "breakfast dinner" the other night, it was a huge hit.  They all have the choice to eat whatever they choose and everyone was asking for the recipe!  

*Individuals with wheat-related conditions like celiac sprue or gluten-sensitive enteropathies should consult with their healthcare practitioner before experimenting with any of the "gluten grains," including spelt. 
**If you are sensitive to corn, you can eliminate it completely and replace it with the spelt flour.
***Though I highly recommend using the sprouted spelt flour, it can be replaced with regular flour or a gluten-free flour mix if you prefer.

"Blueberry Banana" Pancakes
1/2 cup corn flour
1/4 cup pure cane sugar
1 1/4 tsp baking powder, 1/4 tsp baking soda, 1/4 tsp salt 
1 cup plain yogurt diluted with 1/4 cup water (I used Green Valley Lactose Free)
4 Tbsp coconut oil and/or butter
2 egg yolks + 2 egg whites separated
1 tsp finely grated lemon zest

1/2-1 cup blueberries, frozen or fresh (added during cooking for those without GP)
Blueberry Banana puree (Earths Best or Gerber Grabbers)
Pure Maple Syrup

Mix dry ingredients and wet ingredients (minus egg whites) in two separate bowls with whisk.  Pour wet over dry and gently whisk until just combined.  Beat egg whites until there are peaks, stiff but not dry and fold into batter.  
Heat large skillet over medium  heat and allow to warm.  Lightly spray with oil or spread enough to just moisten pan.  Drop in 1/4 scoops of batter, adding blueberries to some for others, and allow to cook long enough to lightly brown bottom, until edges just begin to form (about 2-3 minutes).  Flip and cook another 1-2 minutes, until golden.  Place in oven at 200 degrees to keep warm while finishing batch.  
 Serve and top yours with a swirl of blueberry banana puree and pure maple syrup.  

1 pancake has approximately the following:    3 g protein    4.5 g fat     1.5 g fiber

 Enjoy the sweet and nourishing flavors of a satisfying breakfast!

Shiloh Farms has given me this product to review. I was not given the product in exchange for a positive review. All opinions of this product and Shiloh Farms are my own.


  1. Looks tasty! I give the review and recipe a two thumbs up!

  2. Thanks Terri! Spelt has not been confirmed on the FODMAP list but I encourage you to give it a try sometime, so delicious and nutritious :)