Gluten free diets have become increasingly popular in recent years, particularly among vegans and those with gluten sensitivities. One delicious breakfast option for those following a gluten-free and vegan lifestyle is banana pancakes. These fluffy and flavourful pancakes are made without traditional flour and can be customised to suit your taste preferences.
What Are Gluten Free Pancakes?
Gluten free pancakes are a delicious and healthy alternative to traditional pancakes. As the name suggests, these pancakes are made without gluten, a protein found in wheat, barley, and rye. Instead, gluten free pancakes are made using alternative flours such as rice flour, almond flour, or coconut flour.
The benefits of choosing gluten-free pancakes are numerous, especially for vegans. Gluten-free pancakes are rich in nutrients such as fibre, protein, and healthy fats. They can also be customised to suit your dietary needs and preferences. Gluten-free pancakes are an excellent source of energy and can help keep you feeling full for longer periods. They are also easy to make and can be served with a variety of delicious toppings, making them a perfect breakfast or brunch option.
What Are the Pitfalls of a Gluten Free Diet?
While a gluten-free diet can provide many benefits for those with celiac disease or gluten sensitivities, it’s important to understand some of the potential pitfalls of eliminating gluten from your diet.
One common downside of a gluten-free diet is that it can be low in important nutrients such as fibre, iron, and B vitamins. This is because many gluten-free products are heavily processed and lack these essential nutrients. Additionally, gluten-free products may be more expensive than their gluten-containing counterparts, making it difficult for some people to afford.
Another potential pitfall of a gluten-free diet is that it can be restrictive and limit your food choices, making it difficult to enjoy a varied and balanced diet. It’s important to remember that a healthy diet is one that includes a variety of foods from all food groups, including grains that are naturally gluten-free such as quinoa, rice, and corn.
Incorporating a variety of foods into your gluten-free diet can help ensure that you are getting all the nutrients your body needs. It’s also important to consult with a registered dietitian or healthcare provider if you are considering a gluten-free diet to ensure that you are meeting your nutritional needs.
How to Make Perfect Gluten Free Banana Pancakes
Just follow this vegan gluten free banana pancake recipe basically…
Alternatives To ‘Traditional’ Flour in Pancakes
There are several alternatives to flour that can be used in pancakes, making them a great option for those following a gluten-free diet or those who simply want to switch things up.
Here are some substitutes for flour in pancakes and their benefits:
Almond flour – Almond flour is made from finely ground almonds and is a great source of protein, healthy fats, and fibre. It adds a nutty flavour and a fluffy texture to pancakes. Use it in a 1:1 ratio with flour, and note that almond flour tends to brown quickly, so keep an eye on your pancakes while cooking.
Coconut flour – Coconut flour is made from ground coconut and is a good source of fibre and healthy fats. It has a slightly sweet flavour and works well in gluten-free recipes. Use it in a 1:4 ratio with flour, as it absorbs more liquid than other flours.
Oat flour – Oat flour is made from ground oats and is a great source of fibre and protein. It adds a slightly nutty flavour and a fluffy texture to pancakes. Use it in a 1:1 ratio with flour, and note that oat flour can make the batter thick, so you may need to add more liquid to achieve the desired consistency.
Buckwheat flour – Buckwheat flour is made from ground buckwheat and is a good source of fibre, protein, and essential amino acids. It has a nutty flavour and works well in gluten-free recipes. Use it in a 1:1 ratio with flour, and note that buckwheat flour tends to absorb more liquid than regular flour, so you may need to adjust the amount of liquid in your recipe.
These alternatives to flour can add nutritional value, texture, and flavour to your pancakes. Experiment with these substitutes to find the ones that work best for you, and don’t be afraid to mix and match them. With a little creativity and experimentation, you can create delicious and nutritious pancakes that suit your dietary needs and preferences.
How to Thicken Pancakes Without Flour
If you’re looking to thicken your pancake batter without using flour, there are several alternatives you can try. Here are a few options and their benefits:
Banana – Mashed banana can be used as a substitute for flour in pancake batter, adding a natural sweetness and thickening the batter at the same time. It’s also a great way to use up overripe bananas.
Greek Yogurt – Greek yogurt is thick and creamy, making it a great choice for adding moisture and thickness to pancake batter. It’s also high in protein, making it a nutritious choice.
Oats – Ground or rolled oats can be used to thicken pancake batter and add fibre to the recipe. This is a great option for those who want to add more whole grains to their diet.
Cornstarch – Cornstarch can be used as a thickener in pancake batter, helping to create a fluffier and thicker texture. It’s also gluten-free, making it a great option for those with gluten sensitivities.
To use these alternatives, simply add them to your pancake batter in place of flour. For example, you might substitute mashed banana for flour in a recipe, or add a spoonful of Greek yogurt to the batter for added thickness. It’s important to note that these alternatives may affect the taste and texture of the pancakes, so you may need to experiment to find the right balance. However, with a bit of trial and error, you can create delicious and nutritious pancakes without relying on flour.
Are Gluten Free Pancakes Good For You?
Gluten-free pancakes can be a healthy choice, but it depends on how they are made and what ingredients are used.
Here are some things to keep in mind when it comes to the nutritional value of gluten-free pancakes:
Look for nutrient-dense ingredients – To make gluten-free pancakes more nutritious, consider using ingredients like almond flour, coconut flour, or quinoa flour. These flours are higher in protein and fibre than traditional wheat flour, and can help keep you feeling fuller for longer.
Add fruits and vegetables – Adding fruits and vegetables to your pancake batter can increase the nutrient density of your pancakes. Try adding mashed banana or pureed pumpkin for added fibre and vitamins.
Use healthy fats – Adding healthy fats like coconut oil or avocado oil to your pancake batter can help increase satiety and provide sustained energy throughout the day.
Watch your portion sizes – Even if your pancakes are made with nutritious ingredients, it’s important to watch your portion sizes. Too much of any food can lead to weight gain and other health issues.