The Best Lectin-Free Recipe for Cinnamon Pancakes
Attention pancake lovers! There are new ways to upgrade your favorite recipe for fluffy flapjacks that don’t upset your digestive system, or harm your waistline. Not only will these flapjacks leave less clutter in your GI tract, but they also taste absolutely amazing.
Today, researchers know that lectins are one of the most damaging ingredients found in common foods. Clinically linked to a loss of intestinal integrity, inflammation, bacterial imbalance, weight gain and more, lectin-rich foods are one of the first ingredients to cut from your menu if you want to achieve good health.1
How Lectins Affect Your Health: An Introduction to the Plant Paradox
Lectins were developed by plants to keep animals, and human beings away. Because plants were here thriving long before humans ever walked the Earth, plants developed lectins which helped to protect them from getting eaten by making their predators sick. And today, that mechanism can be seen when people eat foods that contain lectins.
As it turns out, lectins are actually designed to upset the stomachs of predators that eat them–specifically, animals or humans. That’s the whole point of them! So, while lectins are found in many common foods including soy, kidney, navy, pinto, lima, fava, and string beans, sweet peas, green peas, and many more vegetables it is best to understand the plant paradox.
Certain plants are an incredible source of nutrients. However, others – like wheat, nightshade vegetables or corn – can actually wreak havoc on your health due to these plant proteins called lectins.
Which Lectin Alternatives Can I Use?
If you want to serve pancakes just like Mom used to make, you may reach for refined white flour, sugar, and real butter – but that won’t help your digestive process, or your weight loss efforts. So, consider these 3 ingredients as alternatives in your favorite traditional pancake recipe to cut back on lectins in your life.
- Cassava Flour.This gluten, grain, and nut-free flour alternative is derived from a root vegetable which makes it suitable for vegetarian, vegan, and paleo diets. It’s mild taste, and soft, powdery texture makes it an ideal flour substitute which may be why it has been praised as one of the best lectin-free flours around. Comparable to all-purpose flour, and wheat flour, cassava flour can be used in many different recipes to help you reduce the presence of lectin on your menu.
- Monk Fruit Sweetener.Monk fruit has been used in Eastern cultures medicinally for centuries for its ability to boost the immune system, and reduce common symptoms of digestive upset.2However, today you’ll find this superfood in many sweeteners as a way to reduce the use of conventional sugar, or artificial sweeteners. But be advised that monk fruit must be used carefully as it is said to be much sweeter than regular sugar.
- Almond Yogurt.This vegetarian, vegan, and paleo friendly option can be made at home (for best results), or purchased at the grocery store. There are many recipes available online that provide guidance into make your own cultured nut yogurts, or you can buy pre-made products at your local health food store. Other yogurts will work as well, but almost all of them provide a rich, and creamy profile for your pancakes!
The Best Lectin-Free Pancake Recipe
This lectin-free pancake recipe was designed to help you kick carbohydrate cravings to the curb!
- 1 cup cassava flour
- 2 Tbsp monk’s fruit sweetener
- 1 Tbsp baking powder
- 1 tsp cinnamon
- 1/4 tsp pink Himalayan sea salt
- 1/8 tsp nutmeg
- 1 ¼ cup yogurt at room temp
- 1/2 tsp vanilla extract
- 2 farmer’s market organic eggs, at room temp
- 3 Tbsp melted butter, plus more for serving
- 1/4 cup distilled water
- Preheat a nonstick griddle to medium-low heat.
- Dry Mixture: Whisk together the cassava flour, monk fruit sweetener, baking powder, cinnamon, pink Himalayan sea salt, and nutmeg in medium bowl.
- Wet Mixture: Blend the nut yogurt, butter, vanilla extract, eggs, and distilled water in a large bowl, and add in the dry mixture when.
- Pour batter on the griddle using ¼ cup measuring cup, 1-3 pancakes at a time. Cook about 2 minutes, or until golden brown. Cook for 1 additional minute on each side of the flapjack, and serve.
Talk to Your Doctor
Today, there are so many foods masquerading as health foods that can actually harm your good health. So, for this reason talk to your doctor about your decision to consider a lectin-free diet. They can discuss with you the theories that The Plant Paradox brings up. And with their guidance, can help you develop a diet that will work towards your health goals.
In the meantime, go ahead, and whip up these fluffy flapjacks sure to please anyone at your table!
- David L J Freed. Do dietary lectins cause disease? The evidence is suggestive—and raises interesting possibilities for treatment. BMJ. 1999 Apr 17; 318(7190): 1023–1024.
- Chun-Hui Chiu, Reuben Wang. Biotransformation ofMogrosidesfrom Siraitia grosvenorii Swingle by Saccharomyces cerevisiae. J. Agric. Food Chem., 2013, 61 (29), pp 7127–7134.