Imagine light, moist, gluten-free pancakes that are healthy for you and have enough sweetness that you don’t need sugar or syrup (unless you want to, of course). Impossible, you say? Not in the least.
Thanks to Nora at the Natural Noshing blog who recently posted a wonderful quinoa waffle recipe, I was inspired to create what seemed to me to be one of my ultimate verboten foods, ingredient-wise and diet-wise: pancakes.
This recipe proves, once again, that being a gluten-sensitive, lactose-intolerant dieter does not mean a life of despair (sob!) and deprivation. These pancakes are a wonderful comfort food. In fact, I tweaked the original recipe so that I could eat all the pancakes in one sitting and not create a ripple in my diet. And, while they were delicious with blueberries, I’m going to try diced peaches next. Yum!
Makes 5-6 pancakes
Cooking tip #1: If you’re dieting, you’ll want to fry these pancakes in a non-stick pan using cooking spray. I used a large skillet as follows. I sprayed one side of the pan and poured in 2 pancakes (¼ cup batter) when the pan was medium hot. When they were ready to be flipped, I sprayed the other side of the pan and turned them over onto that side. Then I sprayed the original side and started another set of pancakes. I used medium heat and, if any smoking occurred, I turned the heat down a bit.
Cooking tip #2: Unlike their gluten-flour counterparts, these pancakes do not announce that they’re finished on the hidden side by creating bubbles on the visible side. You’ll need to cook these on one side for about 3 minutes or when the edges are fully browned. Flip them carefully and cook for another 2-3 minutes or when a spatula pressed into the surface does not leave a dent.
- ¼ cup quinoa flour
- ¼ cup quinoa flakes
- 2 tbsp. sweetener (Note: Weight Watcher points for this recipe are based on the use of artificial sugar.)
- 1 tsp. baking powder
- ½ tsp. baking soda
- ¼ tsp. xanthan gum
- ¼ tsp. ground cinnamon
- ¼ tsp. salt
- ½ cup soy milk or other alternative milk
- ¼ cup canned pumpkin
- ¼ cup liquid egg substitute
- 1 tsp. oil
- ½ tsp. vanilla extract
- ½ cup blueberries
- In a medium bowl, whisk together all dry ingredients: quinoa flour, quinoa flakes, sweetener, baking powder, baking soda, xanthan gum, cinnamon, and salt.
- In a smaller bowl, whisk together all liquid ingredients: milk, pumpkin, egg substitute, oil, and vanilla extract.
- Add liquid ingredients to dry ingredients.
- Add blueberries to combined mixture.
- Heat frying pan over medium heat. Use ¼ cup as a measure to hold the batter per pancake. Cook 3 minutes on one side and 2-3 minutes on the other. (See Cooking tips #1 and #2 above).
For Weight Watchers: The entire recipe is 7 points on the Points plan and 8.5 points on PointsPlus plan. If you wish to reduce points on the Points plan, make these without any fruit.
Quiche—that heavenly blend of crust, eggs, milk, and whatever filling—has been off my radar for years because of my lactose-intolerance. I would go out with friends and watch with envy as they ordered the quiche and salad special for lunch. Sigh (many times over).
But now, no more self-pity, thank you very much! Thanks to a helpful post from Shirley at Gluten-Free Easily on how to build a quiche, I began to re-consider my quiche options: potato instead of flour crust, soy milk instead of regular milk, liquid egg substitute instead of regular eggs, lower-calorie romano cheese instead of higher calorie other cheeses, and lots of vegetables.
My most successful experiment, thus far, has been quiche with broccoli, mushroom, and onion, and this is what I am posting today. In this quiche, I follow Shirley’s lead by using grated potato for the crust. However, you could also use use mashed potatoes or potato slices. If you do, please do some Internet research on how those crusts are prepared and cooked.
Makes 8 servings
- 2 medium-sized potatoes, peeled
- 1 bunch broccoli florets
- 2 tbsp. chicken broth powder plus ½ cup water
- 1 small yellow onion, diced
- 8 oz. of sliced mushrooms, any type (in the quiche in the photo above, I used enoki mushrooms)
- ¾ cup liquid egg substitute (approx. 3 regular eggs)
- 1 cup sheep romano cheese, grated
- ½ cup soy milk or other alternative milk
- Cooking spray
- Grate potatoes (you should have approximately 2 cups).
- Spray 9″ or 10″ pie plate with cooking spray.
- Using your fingers, spread the grated potatoes around the pie plate and as far up the sides as possible.
- Spray completed crust with cooking spray.
- Bake crust in pre-heated 425° F oven for 15-20 minutes until crust is brown and crusty around the edges.
- While crust is in the oven, make the filling.
- Steam broccoli until soft (about 10 minutes) and then chop florets into small pieces. You should have about 1 cup of florets.
- In small frying pan, heat chicken broth-water mixture until bubbling.
- Sauté onions and mushrooms in broth-water mixture until soft.
- In a large bowl, mix together egg substitute, ½ cup of the cheese, milk, broccoli, onions, and mushroom. (If your mixture seems too thick, you can add another ¼ cup of egg substitute or milk.)
- Pour into cooked potato crust.
- Top with remaining ½ cup of cheese.
- Bake in 425° F oven for 10 minutes. Lower heat to 350° and cook for 40-45 minutes or until a toothpick comes out clean.
For Weight Watchers: One serving (1 of 8 pie slices) is 2.5 points on the Points plan and 3 points on the PointsPlus plan. Note: If you want to add ¼ cup more egg substitute or milk, the addition will not significantly affect the point count.
This cornbread is versatile. It could be served with a soup or salad, but it also could be a dessert as it is lighter, sweeter, and has less corn taste that most cornbreads.
You could also vary its flavour by reducing the artificial sugar and adding actual corn kernels as was done in the original recipe (see the bottom of this page). Although if you do add corn, remember to up the Weight Watcher point count accordingly.
Whatever you choose to do, this bread is delicious hot!
- 1 cup ground cornmeal
- ½ cup quinoa flour
- ½ cup sweetener (Note: Weight Watcher points for this recipe are based on the use of artificial sugar.)
- ½ tsp. salt
- 1 tbsp. baking powder
- ½ tsp. xanthan gum
- 1 egg
- 1 cup soy or other alternative milk, unsweetened
- ¼ cup olive oil
- Cooking spray
- In one bowl, whisk together cornmeal, quinoa flour, sweetener, salt, baking powder, and xanthum gum.
- In a second, larger bowl, whisk together the egg, milk, and oil.
- Add dry ingredients to liquid ingredients and mix together (batter will be thick).
- Spray a bread pan with cooking spray.
- Pour the batter into the pan.
- Bake for 25 minutes at 400° F or until a knife inserted in the middle comes out clean.
- Slice while warm.
For Weight Watchers: Total point value of the entire recipe is 24 points on the Points plan and 28 points on the PointsPlus plan. In the picture above, the bread was sliced into 8 pieces. Thus each slice is worth 3 points on the Points plan and 3.5 points on the PointsPlus plan.
(Adapted from “Quinoa Corn Bread” on Gluten-Free, Dairy-Free, Sugar-Free at http://gluten-dairy-sugarfree.com/?p=778)