TABLE	OF	CONTENTS
BASIC RECIPE FOR GRIDDLECAKES		PEANUT BUTTER PANCAKES
BLUEBERRY WAFFLES		SQUASH MAPLE OVEN PANCAKE (DUTCH BABY)
BUCKWHEAT PANCAKES		WAFFLES
BUTTERMILK PANCAKES		WAFFLES AND BEANS
CHOCOLATE BANANA OVEN PANCAKES		WHOLE WHEAT PANCAKES
CHOCOLATE CHIP OR CAROB CHIP WAFFLES		YUCA PANCAKE
DUTCH BABY

 

 

Recipes are coded to note what BASIC food intolerance categories are used.
REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS..
and THE FOOD RESOURCE LIST to be sure the products you are using are safe for you.
Most ingredients can usually be substituted.
Following are the codes used for the recipes. It is the same key used for THE FOOD RESOURCE LIST and FOOD SUBSTITUTIONS LIST :
NOTE: A BLANK SPACE NEXT TO AN INGREDIENT MEANS IT IS "NEUTRAL."

KEY FOR CODES

D =	Dairy		Ms =	Mine Salt
E =	Egg		P =	Potato
F =	Fruit		Sf =	Seafood
G =	Grain		Ss =	Sea Salt
H =	Honey		Sy =	Soy
M =	Meat		S =	Sugar
	A blank space = NEUTRAL		N =	Neutral

FOOD CATEGORY	INGREDIENTS
D	½ cup milk (or substitute)
	2 Tbsp. oil
H or N	2 Tbsp. honey or maple syrup or agave syrup
E or Sy	1 egg or 2 Tbsp. soy lecithin
G	1 cup all-purpose or pastry flour
varies or N	2 tsp. baking powder or 1/4 tsp. baking soda (Western Family brand is neutral)
	¼ tsp. salt

 

In mixing bowl beat lightly milk, oil, honey and egg.
Sift dry ingredients into milk mixture all at once. Stir just enough to moisten the flour mixture. Add enough more liquid to make the batter the consistency of heavy cream.
Heat a griddle or frying pan over moderate heat. (To test for correct heat, pour a few drops of water on it. If water boils up immediately and forms rapidly moving globules, the griddle is ready.) If necessary, lightly grease griddle.
Pour batter by tablespoons (more for bigger pancakes). Cook until cakes are full of bubbles and the bottom of cakes are nicely browned. Flip with a spatula and brown the other side.
VARIATIONS:
BUTTERMILK PANCAKES
Substitute buttermilk or yogurt in place of milk. Use ½ tsp. baking soda instead of baking powder.
PANCAKES WITH FRUIT ADDED:
Add ½ cup fresh or frozen blueberries (F) to batter.
Peel 1 apple (F) and cut into thin slices or dice. Stir into batter.
PANCAKES WITH NUTS: Add ½ cup finely ground walnuts, pecans or almonds to batter.
HINT: Check batter for thickness. You may need to add a tablespoon or two of liquid.

Remember: Recipes are coded for the
BASIC food intolerance categories.

REMEMBER TO: REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVES AND THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS.

 

FOOD CATEGORY	INGREDIENTS
E	1 egg
G	¼ cup flour
D	¼ cup milk
D	1 Tbsp. butter

 

Preheat oven to 400 degrees.
Place a small cast iron skillet in the oven while it preheats.
In a mixing bowl add egg. Beat egg with a fork until barely mixed.
Add flour and milk.  Stir until blended.
Remove preheated skillet from oven.
Melt butter in skillet, turning to coat sides as well as bottom.
Immediately pour batter into skillet. Return to oven.
Bake 20 minutes.  Pancake will rise along sides, making crispy edges.

Shown: Dutch Baby Drizzled With Maple Syrup

 

SQUASH MAPLE OVEN PANCAKE (DUTCH BABY)

(This Variation By Sandra Strom, CEO Song of Health)

This Dutch Baby (called Pannu Kakku in Finnish) can be eaten for breakfast, lunch or dinner. So good!
NOTE: Dairy products and other food intolerance categories are used here. Remember to look in the FOOD SUBSTITUTIONS LIST FOR ALTERNATIVES.

FOOD CATEGORY	INGREDIENTS
E	2 eggs
	1/2 cup white whole wheat flour
D or varies	1/2 cup milk, or 1/4 cup each half-and-half and water or vegetable broth
D	1 Tbsp. (Now brand) buttermilk powder (Optional. Makes a fluffier pancake)
	1/4 cup pure maple syrup
VINES	1/4-1/3 cup cooked sweet squash, such as delicata, sweet meat, hubbard, etc.
D or N	1/4 cup safflower oil + 1 Tbsp. butter or all oil
D	1/4 cup white cheese,grated or cut in small cubes (optional)

Preheat oven to 400 degrees.
Place cast iron skillet in oven while preheating.
In mixing bowl, place eggs and beat until fluffy.
Add flour, milk, buttermilk powder, and maple syrup. Stir until mixed well.
Mash squash or cut in small cubes. Add to mixture.
When oven is heated to 400, remove skillet. Add oil and butter. Swirl around to coat fully, including sides of skillet.
Immediately add pancake mixture.
Sprinkle cheese evenly on top.
Bake for 20 minutes.
Serve immediately.
Yield: 1-2, depending on whether a side dish is also being served.

Shown: Squash Maple Oven Pancake (Dutch Baby)

 

CHOCOLATE BANANA OVEN PANCAKES

FOOD CATEGORY	INGREDIENTS
E	2 eggs
F	1 ripe banana, mashed
G	1/3 cup whole wheat white flour
	1 tsp. unsweetened cocoa powder
D	1/2 cup milk
	1 tsp. real maple syrup
D	1 Tbsp. butter

 

Preheat oven to 400 degrees.
Place a small cast iron skillet in the oven while it preheats.
In a mixing bowl add eggs and beat well with a whisk.
Add mashed banana and mix well.
Place the flour, cocoa, milk and maple syrup in the bowl, then everything all together.
Remove skillet from oven when ready.
Add butter and melt, turning skillet to grease completely, including the sides.
Quickly pour in pancake batter and return to oven immediately.
Bake 20 minutes.
If desired, serve with maple syrup or MAPLE VANILLA PANCAKE AND WAFFLE SYRUP.
Yield: Serves 2.
Variation: Omit banana.

FOOD CATEGORY	INGREDIENTS
E	1 egg
D,F	1/4 cup yogurt *
D	1/3 cup milk *
	2 Tbsp. peanut butter
N or H	2 Tbsp. agave syrup or maple syrup or honey
	1 Tbsp. oil
	1/2 tsp. baking soda (Western Family brand is neutral)
	1/2 tsp. Celtic salt
G	1/4 cup rolled oats
G	2 Tbsp. corn meal
G	1 cup whole wheat white flour

 

In a large mixing bowl, mix egg, yogurt and milk with a fork.
Add peanut butter, sweetening, and oil. Mix well.
Mix in baking soda and salt.
Stir in oats and corn meal.
Add flour, stirring just until mixed. Batter should be consistency of heavy cream; and not smooth.
Heat lightly greased skillet or griddle over medium heat.
Using a small serving spoon, pour batter on to skillet/griddle.
Cook until top of batter is covered with bubbles.
Flip pancakes over with a spatula and cook just until they puff up and are golden brown on the bottom.
Remove and serve immediately.
Yield: 2 servings.
* Variations:
If dairy must be avoided - Replace yogurt and milk with 1 cup alternative, such as NUT MILK (N), ALMOND MILK (N) or RICE MILK (G).

FOOD CATEGORY	INGREDIENTS
E	2 eggs
varies or N	3 tsp. baking powder or 1/4 tsp. baking soda (Western Family brand is neutral)
	3 Tbsp. oil
H or N	2 tsp. honey or maple sugar or organic maple syrup
G	1-1/2 cups flour
	¼ tsp. salt
D	1 cup milk (or substitute)

 

In a bowl whip eggs.
Mix in baking soda (or powder).
Stir in oil and honey.
Add the flour, salt, and milk. Whip just until mixed, not perfectly smooth. Batter should be consistency of heavy cream. If too thick, add more milk.
NOTE: Thin batter makes tender waffles.
Lightly grease waffle iron using a cloth or paper towel. Heat waffle iron. Pour 2-3 Tbsp. batter on each square. Close and cook until light signals waffles are done. Open and carefully lift waffles with a fork.
Serve immediately.
Yield: 2 servings.

Shown: Blueberry Waffles served with Maple Vanilla Syrup

FOOD CATEGORY	INGREDIENTS
C	2 cups cooked yuca root
E	2 eggs
	1/4-1/2 cup sweet onion, grated or finely minced
G	2 Tbsp. corn starch or 1/4 cup brown rice flour
	Safflower or peanut oil for frying

Prepare yuca root: Peel off outside skin. Cut in sizes easy to handle. Remove thin inner woody core. Cut in 1" size pieces.
Place in steamer or saucepan. Add salt to taste, a clove of minced garlic, if desired, 2 Tbsp. oil or butter. Steam or boil until tender. Drain. Mash (adding liquid as necessary to make a smooth mash). Set aside.
To make pancakes:
Place eggs in a mixing bowl and beat well, until frothy.
Add mashed yuca and onion. Mix well.
Mix in corn starch or brown rice flour.
Pour enough oil in skillet so the pancakes will be half covered, to medium high. You want the oil to be hot enough to fry and keep the pancakes from getting greasy, but not hot enough to cook too fast and burn. Test the oil first with a drop of batter to be safe.
Using a serving spoon, scoop batter and pour into hot oil. Cook on one side until golden brown. Turn and repeat.
Immediately remove from oil and drain.
Serve as side dish, or as desired.
Serving suggestions: Delicious served with sour cream (D), apple sauce (F), TOMATO CATSUP, etc.
Yield: 2 servings.
VARIATION: Substitute potatoes for the yuca.
Olive oil (F) or your choice may also be used for frying pancakes.

 

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