QUINOA PANCAKES WITH ORANGE
BLOSSOM HONEY
These gluten-free quinoa pancakes are perfect for a Sunday
morning breakfast, drizzled with the seductive flavours of
orange and vanilla – and are even more indulgent when
scattered with some lightly roasted hazelnuts or other
toppings (see notes). It’s important to use the whole seeds
when making these pancakes as they produce the best
results and a delicious pancake. Don’t use quinoa flour, as
this will give it a bitter flavour.
Technically quinoa is not a grain but a relative of green
leafy vegetables like spinach. Gluten-free and with a low GI
(up to 53), it’s also a ‘complete protein’ which means that it
contains all the essential amino acids that the body needs
for tissue growth and repair, such as lysine – making it a
perfect post-workout meal. Your body needs protein for
repair and quality carbs to replenish glycogen, and quinoa
is a good source of both. The eggs will also boost the
protein, and the ground flaxseed adds a boost of omega 3
for brain health.
Serves 3 (makes 10 pancakes)
Time it takes: Prep: 10 minutes; soaking: 1 hour or overnight;
cooking: 10 minutes
Ingredients
200g quinoa (whole raw grain)
1 tablespoon ground flaxseed (linseed) or chia
375ml (1½ cups) your choice of milk (soy, almond, dairy,
seed)
1 teaspoon vanilla extract or paste
¼ teaspoon ground cinnamon
2 free range/organic eggs
½ teaspoon bicarbonate of soda (baking soda)
2 bananas (smashed)
Orange blossom honey (optional)
2 whole oranges
2 tablespoons honey
¼ teaspoon orange blossom water (optional)
1 teaspoon vanilla extract or paste
Combine whole quinoa, flaxseed
and milk and soak for at least
one hour, but preferably
overnight. Place in a high
speed blender, like a Vitamix,
along with vanilla, cinnamon,
eggs and baking soda.
Blend until smooth and
creamy. Remove and fold in
the smashed banana by hand,
but don’t blend. Cook in a
pan over low-medium heat
until golden. Serve with
orange blossom honey or
your preferred topping.
To make the orange blossom honey, combine the zest
of 1 orange and the juice of 2 oranges in a pan with the
honey and vanilla. Add the blossom water only if you have it
– it will add another layer of flavour. Reduce the liquid until
thickened, then spoon over the pancakes.
Nutrition per serve (1 pancake without sauce)
Protein: 4.8g
Total fat: 2.4g
Saturated: 0.7g
Carbs: 11.2g
Fibre: 1.6g
Calories: 86
Kilojoules: 360
Notes: Feel free to use other toppings such as berries,
roasted hazelnuts, roasted rhubarb, caramelised apple,
thick natural yoghurt or a light drizzle of honey and LSA.
Grated apple can be used in place of banana, and millet can
be used in place of quinoa.
It’s important to use a good high speed blender for making
these pancakes. The final pancake mix should look creamy
and smooth before cooking.
Teresa Cutter
Teresa is one of Australia’s leading authorities on healthy cooking and the founder of The Healthy Chef, a company dedicated to improving
health and wellbeing. A qualified chef with over 20 years’ experience, as well as a nutritionist and fitness professional, she has combined her
knowledge of food, diet and exercise to develop healthy recipes for people who love food but want to maximise their health and wellbeing. For
more information visit www.thehealthychef.com
WWW.FITNESSNETWORK.COM.AU \ NETWORK AUTUMN 2014
17