IBS Friendly Pancake Squares with Blueberry-Umami Sauce
Author: Chef Kelly Yorke
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.
- (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.)
- (Pancake Squares)
- Preheat oven to 425°F. Grease an 8-inch square baking pan with almond oil and set aside.
- 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.
- 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.
- 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.
- (Blueberry-Umami Sauce Topping):
- 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.
- 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.
- Serve sauce warm over pancakes, fish, pork, duck, ice cream, desserts, etc.
Calories: 346 Fat: 12g, Carbohydrates: 50g, Sodium: 309mg Fiber: 9g, Protein: 10g, Cholesterol: 0mg