Gluten-Free Vegan Pancakes (with natural yeast & hidden veggies!)

brown rice okra gluten free pancakes

With all the allergies floating around these days it can be hard to put together a meal that suits everyone seated at the table. This recipe is gluten-free, naturally yeasted, vegan, and comes with a serving of healthy veggies!

One issue I have with gluten-free baked goods is that they tend to use flours very high in starches with a high glycemic index. This means that in a few short years you’ll have Type 2 diabetes to add to your food-induced misery pile. I have intentionally “manufactured” this recipe to deal with that issue in the following ways:

  • Natural yeast organisms in the starter not only pre-digest the starches in the rice, they then colonize your gut and help stabilize your blood sugar levels over the long term.
  • High-Protein flour (almond, coconut, bean, quinoa, etc) helps balance out the quick-release energy of the starches.
  • Okra provides fiber that slows sugar release into your bloodstream and a unique kind of carbohydrate that actually lightens the glycemic load of your food.

The Okra in this recipe is used as a binder in place of eggs and gluten. Okra produces a mucilage when cut similar to that of flax seed or chia seeds.

A word on okra: Okra is low-calorie, has antidiabetic properties, lowers cholesterol, is an antioxidant, boosts the immune system, increases bone health, and soothes the digestive tract. Not too shabby. okra collage brown rice pancakes

Brown Rice & Okra Pancakes

(gluten free, naturally yeasted, and vegan!)

gluten free brown rice okra pancakes Ingredients:

1 cup brown rice natural yeast starter

1/4 tsp salt

1 tablespoon coconut oil or Earth Balance spread (butter works too for non-vegans)

1/2 tsp vanilla

1 tablespoon maple syrup (non-vegans can use honey)

1/2 cup dairy-free milk

1/2 – 2/3 cup almond flour, or other high-protein flour*

4 okra, tops removed

1/2 tsp baking soda

Dash of cinnamon

*I have only tried almond and coconut flour in this recipe, but garbanzo bean flour or quinoa flour would probably work well too. 

Instructions:

In your high-powered blender (vitamix, blendtec, etc), combine starter, salt, coconut oil, vanilla, syrup, and milk. Add almond flour, using less or more to achieve a medium-thick pancake batter consistency.

*If you do not have a high-powered blender, scroll down for additional instructions.

almond flour brown rice pancakes

Defrost okra if frozen, and cut off the tops (not necessary if using chopped okra).

Turn blender on and add okra and baking soda. Only blend long enough to integrate okra. Blending too long will destroy the binding quality of the okra and exhaust the baking soda. You will still see small bits of green, but they won’t be visible after grilling.

Blending Okra brown rice pancakes

Lightly grease skillet and heat to medium or medium-low. The starches in the rice make these pancakes brown more quickly, so we cook them on a slightly lower heat to prevent scorched outsides and wet insides.

Drop batter in ¼ cup dallops onto griddle. Cook until sides have set, and the top has bubbled lightly. Flip, finish cooking, and serve hot! pouring brown rice okra pancakes gluten free cooking brown rice gluten free okra pancakes *No High-Powered blender? In your normal blender combine starter, salt, coconut oil, vanilla, syrup, and milk. Add okra and pulse until well-chopped, but do not over-blend (okra will loose its binding quality). In a separate bowl, add 1/2 cup almond flour and baking soda. Add liquid and stir to thicken. Add more flour if necessary to get a medium-thick pancake batter consistency. Follow grilling instructions above.

Gluten-Free Naturally Yeasted Vegan Pancakes (with hidden veggies!)
 
Author: 
Recipe type: Breakfast
Prep time: 
Cook time: 
Total time: 
A recipe to suit those with gluten, dairy, and egg allergies that is also diabetic friendly!
Ingredients
  • 1 cup brown rice natural yeast starter
  • ¼ tsp salt
  • 1 tablespoon coconut oil or Earth Balance spread (butter works too for non-vegans)
  • 1 tsp vanilla
  • 1 tablespoon maple syrup (non-vegans can use honey)
  • ½ cup dairy-free milk
  • ½ - ⅔ cup almond flour, or other high-protein flour
  • 4 okra, tops removed
  • ½ tsp baking soda
  • Dash Cinnamon
Instructions
  1. Instructions:
  2. In your blender, combine starter, salt, coconut oil, vanilla, syrup, and milk. Add almond flour, using less or more to achieve a medium-thick pancake batter consistency. (Those without a high-powered blender see notes at bottom).
  3. Defrost okra if frozen, and cut off the tops (not necessary if using chopped okra).
  4. Turn blender on and add okra and baking soda. Only blend long enough to integrate okra.
  5. Lightly grease skillet and heat to medum or medium-low.
  6. Drop batter in ¼ cup dallops onto griddle. Cook until sides have set, and the top has bubbled lightly. Flip, finish cooking, and serve hot!
  7. *No High-Powered blender? In your normal blender combine starter, salt, coconut oil, vanilla, syrup, and milk. Add okra and pulse until well-chopped, but do not over-blend (okra will loose its binding quality). In a separate bowl, add ½ cup almond flour and baking soda. Add liquid and stir to thicken. Add more flour if necessary to get a medium-thick pancake batter consistency. Follow grilling instructions above.

 

Comments

  1. seth says

    I like your knowledge on wheat. you are leaving some vital information out though. As a farmer to make wheat preform the way that it should you need to use wheat that does not have fungicides or insecticides . most farmers use these on their crops and that is one reason of all the problems. At woodland wheat we grow natural. look us up and woodlandwheat.com merry Christmas.

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