Though I largely eat grain-free, I have been slowly incorporating more healthy soaked grains and flours into my diet lately — the flour bin in my freezer has been calling to me to make good use of all of those gluten-free flours I’ve collected over the last year. Usually I reserve those flours for special occasions and holidays, but when prepared “properly”, grains and flours can be very healthy, and supportive to your thyroid or immune system. Unfortunately, on the other hand, when grains are not prepared properly, they can actually contribute to thyroid disease and autoimmunity and even make them worse.
This recipe makes a light and fluffy “white flour” pancake. Many gluten-free pancake recipes yield delicious ‘cakes but they can tend to be dense and heavy, depending on the flours used (which is also equally delicious but not always crave-worthy). So I decided to create a recipe that is reminiscent of regular, traditional, non-gluten-free white flour pancakes. The results are delicious! And it’s much cheaper than buying store-bought pancake mix every time you want pancakes. And the best part is that they SMELL like pancakes!
Because this recipe involves soaking (a proper grain preparation method that renders the anti-nutrients that contribute to food allergies and Leaky Gut inactive), it does require some forethought and advance notice. IE: You have to mix up two of the elements of this the night before (or, at least 12 hours ahead of time).
Also, since the flour is soaked in yogurt, it changes the glycemic load of the pancake batter and makes these pancakes lower glycemic than the glycemic index of the flours/starches themselves. In other words, you probably won’t feel like you’ve eaten a carb bomb in the morning for breakfast. You should feel appropriately full, not overstuffed, and not have a carb crash/food coma sensation afterward. Both the fat in the yogurt and the soaking/souring process itself helps to achieve this. By the way, no, these pancakes do not taste sour from the yogurt. In fact, I do not even notice any tang at all. The yogurt just acts as an acidic conduit for change in the grain; it does not generally flavor the batter.
Note: this recipe uses a portion of Bob’s Red Mill All Purpose Gluten-free flour baking blend. You could also just use plain white rice flour or sorghum flour in place of the All Purpose flour.
light and fluffy “white flour” pancakes (gluten-free, soaked)
Makes about 8-10 pancakes
1/4 cup sorghum flour
1/4 cup Bob’s Red Mill All Purpose Gluten-free flour baking blend (or more sorghum or white rice flour)
1/4 cup white rice flour
1/4 cup tapioca starch (or potato or corn starch)
1 cup yogurt (Dairy or non-dairy is fine. I have a great local resource for grass-fed raw cultured yogurt which is what I used. I would suggest an unflavored yogurt)
1/2 tsp baking soda
1/4 tsp sea salt
1 large egg, beaten
1-2 T fat, melted for cooking (ghee, coconut oil, bacon grease, butter)
Optional add-ins: splash of vanilla, pinch of cinnamon and allspice, lemon zest, etc.
- Combine flours in large bowl and mix well. Add yogurt and whisk thoroughly. Cover and let sit at room temperature (on the countertop is fine). This mixture should soak for 12-24 hours.
- After 12-24 hours, add baking soda, salt and egg to soaked grains and stir until combined.
- Melt fat of your choice in large pan and spoon small dollops of the batter into the pan. Cook until the bottom of the pancake is browned, then flip and finish cooking.
- Serve with topping of your choice. I love blueberries, cashew or almond butter, honey or maple syrup. Eat and enjoy!