IBS Friendly Pancake Squares with Blueberry-Umami Sauce

Print
IBS Friendly Pancake Squares with Blueberry-Umami Sauce
Author: 
Serves: 4 Servings
 
This recipe contains barley and oat grain flours and blueberries that are a good source of soluble fiber, almond milk that is lactose free and miso which is a fermented food, all of which help promote a healthy gut. Blueberry-Umami Topping is a mildly sweet, salty and tart sauce with a hint of earthy-deliciousness which makes this sauce a versatile addition to both savory and dessert dishes.
Ingredients
  • (Pancake Squares):
  • 1 Tbls. Almond oil
  • ½ cup Egg whites, 4 each (or) cholesterol-free liquid egg substitute, (or) beaten eggs
  • ¾ cup Almond milk, unsweetened (plain or vanilla flavor)
  • 2 Tbls. Coconut palm sugar, organic
  • ⅓ cup Barley flour (about 2.5 oz.), or if sensitive to barley use buckwheat flour
  • ⅓ cup Oat flour (about 2 oz.)
  • ⅓ cup Flax seed meal (about 2 oz.)
  • 1 tsp. Vanilla or almond extract
  • (Sauce Topping):
  • 1 cup Blueberries, organic, frozen or fresh (about 5-6 ounces)
  • 2 Tbls. Coconut nectar syrup (or) raw honey
  • ⅛ cup Lemon juice (1 oz.)
  • 1 Tbls. Mochiko (sweet rice) flour, not rice flour
  • 2 Tbls. Water
  • 4 Tbls. Pomegranate powder, freeze-dried, organic
  • 4 tsp. Miso, sweet or light (about 1 oz.)
Instructions
  1. (Pancake Squares)
  2. Preheat oven to 425°F. Grease an 8-inch square baking pan with almond oil and set aside.
  3. Combine next seven ingredients in a blender and mix until smooth. Refrigerate batter for 1 hour or more or make the night before and refrigerate for convenience the next morning.
  4. Pour chilled batter into the prepared pan and place in a 425°F oven for 20 minutes or until batter is puffed in the center.
  5. Remove from oven, slightly cool and then cut into 12 squares. Using a spatula place three squares on each diners plate and serve topped with Blueberry-Umami Topping and (optional) a dollop of vanilla Greek yogurt.
  6. (Blueberry-Umami Sauce Topping):
  7. Place blueberries, coconut nectar syrup, lemon juice and Mochiko flour in a small saucepot and heat mixture on medium high while stirring constantly until sauce comes to a boil, is no longer opaque and thickens. Remove for heat and let cool to about 140° F.
  8. In a separate small bowl blend the water, pomegranate powder and miso into a thick paste. Blend paste into the warm blueberry mixture; stir until well combined.
  9. Serve sauce warm over pancakes, fish, pork, duck, ice cream, desserts, etc.
Nutrition Information
Calories: 346 Fat: 12g, Carbohydrates: 50g, Sodium: 309mg Fiber: 9g, Protein: 10g, Cholesterol: 0mg

 

Comments are closed.

Visit our Sponsors



Navitas Naturals - The SuperFood Company

Latest Recipes

Find Therapeutic Recipes

Cold & Virus Menopause Beverages Insomnia Headache Helping Recipes the improve Back Pain, from Chef Kelly Yorke Sidedish Healthy, Delicious Salad Recipes from Chef Kelly Yorke Heart Healthy Cancer fighting Appetizers & Sides IBS Recipes to help the symptoms of Alzheimer's Disease Pre-Diabetes Lactose Intolerant Prostate Health Vegetarian PMS & Cramps Arthritis Hypertension Probiotic Vegan Soup Breast Health Therapeutic Cuisine Dinner Recipes - Chef Kelly Yorke Osteoperosis Eye Health Recipes for Anti Inflammation from Chef Kelly Yorke Depression Easy, Healthy Breakfast & Brunch Recipes Easy to Follow Recipes for ADHD Gluten Free Stroke Microbiome Organic, Healthy and Delicious Dessert Recipes Lunch Entrees that are Easy, Healthy and Delicious from Chef Kelly Yorke Memory Diabetes Stress