This recipe is a gluten-free, sugar-free, dairy-free pancake.
It’s sugar-free, so the sweetness comes from the natural sweetness of bananas.
- I’m on a diet but I want to eat sweets!
- I have an allergy to flour and dairy products!
- I’m interested in sugar-free!
- I want to eat protein even in pancakes!
I often cook and eat on a slow morning on weekends.
If you decide “Pancake for the day off”, you will have a special feeling and it will be a fun weekend.
Ingredients (４〜5 pancakes for 2 people) Plain dough
100g Rice flour
180㎖ Soy milk
1 tsp cinnamon
1 tsp baking powder
- Make oatmeal into powder with a mixer.
- Mix all with a mixer.
- Put coconut oil outside the ingredients in a frying pan and bake.
Nuts, pumpkin seeds, sunflower seeds, cocoa nibs, peanut butter, agave syrup, berries, coconut flakes, chocolate sauce
Chocolate sauce Directions
1 tbsp cocoa powder
2 tablespoons soy milk
2 tablespoons agave syrup (maple syrup)
The image link below is Agave Syrup.
Arrange of dough
●Large amount of oatmeal → changed to rice flour 80g, oatmeal 50g
※Because oatmeal absorbs water, baking about two will reduce the water content. Add soy milk as needed.
●Based Chocolate → Based dough ＋1 tbsp cocoa powder
●Based Blueberry → Based dough ＋Blueberry 60g
This is a blueberry!
Oatmeal amino acid score
Oatmeal makes the dough a little brown.
Oatmeal is the most nutritious of the grains and is high in fiber, protein and calcium.
Oatmeal has an amino acid score of 100.Amino acid score indicates the utilization rate of 9 types of essential amino acids that are not produced in the body.
It’s important to say usage rate, not absorption rate. I would like to talk about that using the example below.
This is the oatmeal I use often.
White rice is used only 65%, but if 100% of the deficiency of 35% of lysine (essential amino acid) is supplemented with beans that are rich in lysine, 100% can be used.
And because soybeans are said to be “meat in the field”, they are rich in protein and amino acid score. Is also 100.
But grains are rich in methionine (an essential amino acid) but lack lysine.
On the other hand, soybeans are rich in lysine, but lack methionine.
These two essential amino acids, when taken together, complement each other’s utilization of their amino acid scores and also contribute to muscle formation.
The same thing can be said for the combination of rice, which is a grain, and natto and miso soup, which are soybeans.
I think there is a reason why the food culture was formed.
This recipe uses oatmeal, which is a grain, and soy milk, which is soybean, so it is a recommended recipe for those who want to efficiently ingest protein and build muscle.
I introduce the nutritional value of oatmeal in the recipe below. Please take a look if you are interested.