Rice-coconut pancakes. No egg, no milk, no gluten and no sugar.
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ingredients
250 g raw arborio rice 50- 100g coconut flakes 3 tbsp poppy raw oil a pinch of salt water You may or may not add vanilla sugar, or a few drops of vanilla extract and a little cane sugar.
progress
In my work, which is creating recipes and demonstrations of healthy food preparation, I am increasingly encountering requests for food without the usual allergens. Most often gluten, eggs, milk, yeast need to be excluded from a recipe. It is not news that it is the hectic lifestyle and frequent consumption of food containing these ingredients that triggers food intolerances, sensitivities or even allergies. For many of my acquaintances, it was illness, dietary restriction that became an escape from the bottomless chase for a “better life”, it meant a return to a simpler and more honest approach to food, ecology, self-perception. You are not far from the truth if you read between the lines now that it is in such a “life attitude and environment” that the healing process will occur.
1.
You can also use rice flour, but you still have to mix coconut flakes until smooth. With coconut flour, the mixture was sticky, but I’ll work on it
2.
In a vitamix with dry ingredient cutters, I mixed the rice and coconut together. Then I progressively added water until I got to a smooth but thin batter and added oil and salt. I lightly kneaded the batter, poured it into a bowl, and hand-mixed in the vanilla. I added the sugar after the first pancake, they seemed tasteless. However, it didn’t change the consistency, so if you don’t want to raise your glycemic index unnecessarily, skip the sugar.”
3.
I baked the pancakes in a non-stick pan with a little olive oil. I didn’t even use oil for the second and third, the dough didn’t stick at all and they turned nicely. Which is often a problem with gluten-free and egg-free doughs. It tears.
4.
The pancakes surely won’t be crispy and silky like the classic ones. Which is to say, it couldn’t be conveniently twisted, but we found a way to serve it. I spread it with Slovakian nut paste and cut it into triangles. I grilled an overripe banana on top and garnished with fresh mint and burdock sprigs. My client liked the pancakes and we will definitely try the savoury versions and maybe other types of rice too.
5.
TIP: to rice you can add for example wheat, hemp, pea protein, sorghum, or buckwheat, quinoa, amaranth..
