Active time: 15 minutes Total time: 30 minutes
Crisp on the outside and moist on the inside, these hearty oat and hemp seed pancakes offer a good dose of beta glucan, a water soluble fiber that can reduce LDL and total cholesterol levels and keep you feeling full longer. Most of the sugar is natural, from the apples simmered with cinnamon, and a little maple syrup adds a special touch. It’s hard to believe this takes just minutes to make.
Gluten-Free Blender Pancakes With Maple Apple Compote
For the pancakes
- 3 cups (297g) rolled oats
- 1/4 cup (40g) hulled hemp seeds
- 1 teaspoon cinnamon
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 2 cups (473ml) 2% milk or unsweetened non-dairy milk
- 2 large eggs
- 2 teaspoons vanilla extract
For the compote
- 1 teaspoon safflower oil
- 2 medium apples, peeled, cored and chopped
- 1/2 teaspoon ground cinnamon
- 1 pinch salt
- 1/3 cup (80ml) maple syrup
Place the oats in a blender and blend until finely ground, stopping once to stir the oats on the top into the bottom of the blender so they blend evenly. Add the hemp seeds, baking powder, and salt and stir into the oat flour. Pulse the blender a few times to blend the dry ingredients.
In a small bowl, whisk together the milk, eggs and vanilla. Pour into the blender and blend until smooth, stopping once to scrape the sides of the blender to make sure all the dry ingredients are moistened. Let stand for 5 minutes; it will thicken upon standing.
In a medium sauté pan, heat the oil over medium-low heat. Add the apples, cinnamon and salt and cook, stirring occasionally, until the apples have softened and begun to brown, 5 minutes. Add the maple syrup. Cover and keep warm over low heat.
Mist a large nonstick skillet or griddle with cooking spray and heat over medium heat. Ladle the batter by 1/4 cup portions onto the cooking surface. Reduce heat to low and cook until bubbles appear in the top of the pancakes, about 2 minutes. Carefully flip the pancakes and cook on the second side until golden brown, 1 minute. Transfer pancakes to a large plate, cover with foil. Cook the remaining batter in the same way, adjusting heat as necessary, to make 12 pancakes.
Serve with the warm maple-apple compote. Leftover pancakes can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, place the pancakes in a nonstick pan set over medium heat until warmed. Alternatively, reheat on high in the microwave until hot, about 30 seconds.
Serves: 6 | Serving Size: 2 pancakes and 2 tablespoons apple mixture
Nutrition (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 68mg; Sodium: 81mg; Carbohydrate: 50g; Dietary Fiber: 6g; Sugar: 21g; Protein: 11g