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–+ servings

Cassava Berry ProPancakes

Course: Breakfast, Main Course
Cuisine: American, Pioneer
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 5 people
Calories: 470kcal
Author: Dana Ketter
Cost: $1.44
A wholesome way to start your day: naturally sweet, gluten free, filling and delicious!
Print Recipe

Equipment

  • large and medium bowls, skillet or pancake griddle, fork, spoon, large spatula, stove

Ingredients

  • ½ cup Organic Cassava Flour
  • 1 cup Almond Flour
  • 8 tbsp Organic Hemp Protein Powder unsweetened
  • 4 each Free Range Eggs or flax eggs
  • 10 oz Almond Coconut Milk or preferred non-dairy milk
  • 1.5 cups Organic Frozen Blueberries
  • 1.5 oz Coconut Oil extra virgin, bulk
  • 2.5 tsp Baking Powder (aluminum free)
  • 1 tsp Vanilla Extract
  • 2 tbsp Raw Local Honey (or 1.5 tsp Monkfruit extract)

For Cooking

  • 1.5 tbsp Coconut Oil (for greasing griddle/skillet)

Instructions

  • In a medium bowl, combine dry ingredients.
  • If you're making flax eggs - this is a good time to make them as they'll need to set for 3-5 minutes. Combine 1 tablespoon ground flax meal with 3 tablespoons of water per one egg. This recipe calls for 4 eggs: 4 tbsp flax meal + 12 tbsp water. Mix well & set aside to congeal.
  • In a large bowl, whisk the eggs and add the milk, vanilla extract and honey until blended. Lastly, add the 3 tbsp of melted coconut oil and whisk together quickly/thoroughly (the coconut oil will begin to harden).
  • To the wet ingredients, gradually stir in the dry ingredients until you have a fairly consistent mixture. Don't over stir the batter or the pancakes will come out flat. There will likely be a few chunks in your batter. Don't worry about these.
  • Stir in the blueberries.
  • Grease the skillet or griddle with remaining 2.5 tbsp coconut oil, cook on medium-high heat.
    Using a large spoon, drizzle the pancake batter on your cooking surface. Don't over crowd your skillet or you won't be able to flip them well.
  • If your pan begins to smoke, turn down the temperature -- you don't want your cooking oil to smoke. Coconut oil will last till about 350°F - its "smoke point".
    300°F is plenty hot for cooking pancakes. You don't want to hit 350°F for many reasons.
  • This recipe makes 12-16 medium sized pancakes. Enjoy!

Notes

WHOLE RECIPE: Total Calories - 2,350.  Total Cost - $7.20  .  Grade - A  .  *Monthly Cost - $364
Programming Notes:
  • To make nut-free pancakes, replace the almond flour with Cassava flour. This decreases total protein content. If that bothers you, consider adding a few extra tablespoons of protein powder. You may need to also add a tablespoon of flaxmeal and additional water to achieve desired batter consistency.
*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you're running calculations for ONE person - divide the monthly cost in half.

Nutrition

Nutrition Facts
Cassava Berry ProPancakes
Amount Per Serving (3 pancakes)
Calories 470 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 9g56%
Cholesterol 131mg44%
Sodium 127mg6%
Potassium 335mg10%
Carbohydrates 39g13%
Fiber 6g25%
Sugar 13g14%
Protein 21g42%
Vitamin A 214IU4%
Vitamin C 5mg6%
Calcium 273mg27%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.