Gluten-free sourdough pancakes for breakfast are an absolute treat, and one your gut will love too. We seem to have hit the pre-Easter season quite early this year…. so here we are, heading straight for Shrove Tuesday and that means pancakes, even if it’s pancakes for dinner!
You wouldn’t normally associate pancakes with being a good gut food but once you introduce a little fermented sourdough starter, they sure are. Keeping in mind, we want equally wholesome toppings of course.
What is sourdough?
Sourdough is exactly as it sounds…. a soured dough that is then used to make any number of dough-based products, most often sourdough bread. Sourdough occurs as a result of a fermentation process using naturally occurring lactobacilli and yeast. It’s a process / product that dates back to at least 3500 BCE if not beyond too. Isn’t that incredible?!
Sourdough is nothing more than a mix of flour, water and a little of an already active sourdough starter to kickstart the fermentation process. If you don’t have any sourdough starter, just ask around. I can guarantee someone you know will have some. I’m always happy to share any of my cultures with my clients so ask me for some at your next consultation. If by chance you can’t locate any though – creating your own is so very simple. Check out this recipe here to get yours going.
What’s so great about sourdough?
Due to the fermentation process, sourdough makes it easier for us to digest and absorb more of the nutrients the flour contains. Depending on the flour chosen this might include magnesium, iron, zinc and B vitamins along with an array of antioxidants. This is why it’s always important to start with the best possible ingredients. Good ingredients = more nutrients.
It’s also quite possible that someone who is gluten intolerant will be fine with sourdough. This is because as the dough ferments, the gluten is broken down and partially digested rendering it virtually harmless. I’m always pleasantly surprised by how many people can tolerate sourdough once they swap to it from supermarket breads. That being said, it definitely doesn’t work for everyone, which includes those of us with an autoimmune disease (AD).
I’m OK with my AD clients enjoying the occasional bit of gluten (hopefully from sourdough!) if they don’t have overt signs of intolerance. However, plenty of research is emerging to show that frequent consumption can exacerbate AD symptoms. We definitely don’t want that. So that’s where gluten-free sourdough comes in.
To be completely honest, gluten-free sourdough bread is very tricky to make and I’ve not yet mastered it. I still love having a gluten-free sourdough in the house though because it does make a cracker batch of pancakes! I’ve fed these to so many people now and not one of them had any clue they were gluten-free. Ha! I’m also working on a gluten free sourdough waffle recipe along with a pizza recipe so I’ll keep you updated on those. In the meantime though, I hope you enjoy these.
Gluten free sourdough pancakes
1/2 cup active brown rice sourdough starter
1/2 cup buckwheat flour
1/4 cup almond milk (or your milk of choice)
2 organic/free range eggs
2 Tbsp maple syrup (or 1 Tbsp honey)
1 tsp. vanilla essence
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp sea salt
Ghee for frying (or your fat of choice)
Toppings of choice
- Combine all the wet ingredients (except for the ghee) in a large bowl and mix well
- Add in the buckwheat flour, baking powder, baking soda and salt then stir again until the mix forms a batter with a runny consistency
- Heat a frying pan over medium heat and add a little ghee to coat the pan – you’ll need to add a little ghee before each pancake is cooked
- Add a ladle of batter to the pan (approx. 1/4 cup for each pancake). When the surface starts to bubble and the edges have firmed up (about 1-2 minutes), flip and cook the other side until golden brown
- Set each pancake aside as it’s cooked and keep warm until they’re ready to serve
And as to the toppings, they might include things like:
- Filmjölk (a fermented dairy culture), figs, walnuts and raw honey
- Nut butter with berries, coconut yoghurt and honey
- Peanut butter with banana, cacao nibs, melted organic dark chocolate and goji berries
- Goat’s cheese with, panfried prosciutto and pesto for something savoury and completely different
Do you have another favourite topping combo? Let me know in the comments.