One of the foods M really loves to eat in the fall is pancakes. I am more of a waffle fan myself. About two weeks ago we set to searching the world-wide web for paleo pancake recipes and were sadly disappointed. Many of the recipes called for coconut flour. I have to say I have been very unsatisfied with any of the coconut flour recipes that we have tried thus far. I think it is way too dry no matter how many eggs or tablespoons of coconut oil you add. It just sucks the moisture right out of them, which is one of my big complaints about pancakes in general. Coconut flour just makes the dryness even more unpalatable. I know almond flour is a good substitute for wheat flour, but my stomach doesn’t like it in the quantities needed for baking.
By happy accident I discovered that Bob’s Red Mill makes a sweet potato flour pancake mix. Now the mix is still mostly wheat, but this discovery gave me new hope to finding a suitable flour for a good pancake/waffle mix. Off to the internet I went. Eventually I came across two brands of pure sweet potato flour that are available on Amazon that were rated by other customers. There are other brands, however many of them where either blends containing wheat or hand not yet been rated. I didn’t want gamble on something I had never used before.
The first, from Barry’s Farm, was really cheap but charged twice the price in shipping. So it came out to about 13 bucks for a pound of flour (about 3-4 cups of flour). It had only been rated 15 times, most of them positive. The negatives were only 4, but all of them expressed concerns with the product being pure sweet potato flour and the negative response they got from the company when they called to ask questions about their product. The company would not even tell one customer the country of origin for their product. This lead me to choosing the second product.
The second was a product from Zocalo, a company that specializes in South American heritage grains and flours. It was more expensive than Barry’s product at 19 buck for a pound, but is eligible for Prime Shipping. At the time I was researching it had 6 reviews. All were 5-star ratings except for a single 3-star rating. This was because the box didn’t include a pancake recipe, but they still liked the product. A little harsh if you ask me. M and I have used it to make Pumpkin Pancakes and Sweet Potato Waffles so far. M and I both think this product is a winner. The pancakes turned out moist and fluffy. They even rose like traditional pancakes. You won’t get that result from coconut flour.
Pumpkin Pancakes (makes 4 pancakes)
What you need:
1/4-1/2 cup sweet potato flour (start with 1/4 and add more if needed to get the right consistency)
1/4 tsp baking soda
1/2 tsp ground cinnamon
1/4 tsp finely ground sea salt
1/4 tsp ground nutmeg
1/4 tap ground clove
1/2 tsp apple cider vinegar
1/4 cup pumpkin puree
1 tbsp coconut oil (melted)
1/4 cup coconut milk
How to do it:
1. Throw all the dry ingredients in a bowl and mix thoroughly. Remember to only use a 1/4 cup of the flour in this step.
2. Throw all the wet ingredients in a second bowl and mix thoroughly.
3. Add the dry ingredients to the wet (about a 1/4 at a time) and mix until everything thoroughly incorporated. If the mix is too wet add a small amount ( maybe a tablespoon at a time) of sweet potato flour until you get the right consistency. It will be a little thicker than traditional pancake batter but not be as thick as you get with coconut flour.
4. Heat up your griddle pan and add melt a tbsp of coconut oil, reduce to medium heat.
5. With a measuring cup pour the batter on the griddle. The 1/4 cup works fine, but you can use a spoon if you prefer.
6. Cook until the bottom or the pancakes turn golden brown, and small bubbles start to appear on top (about 10 minutes and the bubbles will be much smaller than wheat flour pancakes).
7. Flip them over with a spatula and finish cooking (about 5 minutes).
If you want to make waffles instead of pancakes, omit the pumpkin, double the eggs and melted coconut oil, and use the full amount of flour. You can add a little more coconut milk if the batter is too thick. Fire up the waffle iron and start making waffles. This recipe should make 3 waffles.
M and I have had these pancakes several times over the past few months and we still love them. I have experimented with the recipe a little by keeping the sweet potato flour at a 1/4 of a cup and adding two tablespoons of ground flax seed meal. The flax seed give the pancakes a multi-grain texture and flavor. Adding flax seeds also boosts the protein, fiber, and Omega-3 content.