healthy pancakes

My cholesterol diet isn't conducive to pancakes, but I adapted some recipes to make one that was okay to eat occasionally.  I eat it as a snack or evening meal.  This is due to the fact that I almost always have a smoothie or a bowl of the Budwig protocol for breakfast. 

For nut use and nutrition click here.

Pecans ready to be ground into meal for the pancakes.

Put pecans in blender and pulse until desired consistency

Ground meal, ready to use.  It takes only a few minutes to prepare.

Beat eggs with a whisk and add liquid ingredients. Add dry ingredients.

for thinner pancakes, add a small amount of extra liquid before cooking.

Serve them with a small amount of butter and some pure maple syrup or honey.

healthy pancakes
with bananas and pecans

healthy pancakes
with bananas and pecans


1 c pecans, ground
1/2 c spelt flour
1 t baking powder
1/8 t sea salt if desired
1 egg
1/2 c almond milk
optional: 1 T grade B maple syrup
1 T coconut oil or oil of your choice
1 banana, chopped finely or mashed. I prefer the small pieces of banana instead of     mashed.

Combine pecans, flour, salt, and baking powder. Set aside. Beat egg with a whisk. add milk, chopped banana, and maple syrup if used.  Stir.  Add dry ingredients and stir just to combine.  Bake on preheated griddle or skillet until browned and cooked through.

Serve with 100% pure maple syrup

Very nice taste and texture. For lighter pancakes, the egg may be separated and the yolks only added with the liquid. Then beat the egg white until fluffy and fold into the pancakes.

gluten free pancakes

I used Bob's Gluten Free 1 to 1 baking flour. Bob's also makes all-purpose flour which may have been a better choice as the baking flour contains xanthan gum which some people might be allergic to and isn't natural. 

2    C gluten free baking flour (or your choice of flour)
3    t Rumford (aluminum free) baking powder
1    scant salt
2    T non-GMO sugar (use 3 T if you like sweeter pancakes)
3    eggs (separated)
2    C milk
1    t vanilla
1/2  cube melted butter

Beat egg yolks until thick and creamy (you can measure dry ingredients as yolks are being beaten.) At slow speed, add milk, vanilla and butter. Combine dry ingredients and stir with a wire whip or sift to incorporate air. Pour combined liquid ingredients into flour and stir just until moist and well combined. Lumps are okay to leave. Beat egg whites until foamy and holding a peak.  Fold whites into batter.  Bake on preheated grill until nice and brown.
Serve with 100% pure maple syrup.