This is a gluten-free pancake recipe made with amaranth flour. It can be modified to be low FODMAPs and for the MRT food sensitivity test and LEAP program.
I made this recipe having my food sensitivity patients in mind. Amaranth is one of the grains tested in the MRT food sensitivity test and it often comes back non-reactive and safe to consume. Even if you haven’t done the test, consider trying amaranth anyways. It’s one of the more nutritious grains if you can tolerate them. This recipe yields soft, moist, and fluffy gluten-free pancakes you don’t want to miss.
Amaranth is native to Peru. It has been cultivated by the pre-Columbian Aztecs and made up 80% of their diet. It’s gluten-free, making it appealing with people with celiac disease or gluten sensitivity. It’s a good source of the two amino acids methionine and lysine, which are typically low in plant foods. It has 3 times more fiber than wheat and it’s a good source of plant based-iron, phosphorus, and calcium. It’s one of the easier grains to digest, making it a good option for people with digestive issues. It’s a permissible food on the low FODMAPs diet.
Amaranth can be used as a flour just like this recipe or the whole grain can be cooked like rice or couscous or quinoa and flaked with fork. If you can’t find it in your local stores, you can buy from Amazon.
Amaranth Gluten-Free Pancakes
The recipe isn’t sweet and that’s on purpose. No matter how much sugar I add to pancakes, my kids just want more and more syrup (are all kids the same???) While I only buy 100% pure maple syrup and I try to minimize the amount they use (we talk about teeth health too), I still let them have some, so I don’t add too much in the batter to begin with.
You can add ground up nuts or mashed banana or applesauce to the batter. We got used to making smiley face pancakes, and the mold is not easy to use if the batter gets heavier. The kids love this mold. I think we bought it from Costco few years ago.
- ¾ c milk (I used organic 2% milk)
- 1 tablespoon raw apple cider vinegar
- 1 cup amaranth flour
- 1 teaspoon baking soda
- ½ teaspoon salt
- 1 tablespoon 100% pure maple syrup
- 1 large egg (free range or organic preferable)
- 2 tablespoons butter, melted (grass-fed butter preferable)
- In a medium size bowl, combine the milk and apple cider vinegar. Let it sit for 10 minutes (and you'll end up with buttermilk!)
- In another bowl, combine amaranth flour, baking soda, and salt.
- Mix the maple syrup into the soured milk. Whisk in the egg. Add the melted butter.
- Lightly grease a skillet with a touch of butter (see not below).
- On medium-low heat, cook the pancakes on one side until golden. Flip and cook until the other side is golden as well (just like cooking any other pancakes).
I like to have my pancakes with some nuts or nut butter to make pancakes more satisfying. That’s because they add fat and protein, making it a more rounded meal overall. I spread some natural almond butter (no other ingredients), drizzled a bit of pure maple syrup, and had them with some frozen (or fresh if you have) blueberries.
Low FODMAPs Modification
Use lactose-free milk or non-dairy milk like coconut or rice milk.
Have you ever tried amaranth before? Share your thoughts or favorite recipe in the comment section below!
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