Gluten-free, dairy-free mouthwatering blueberry pancakes PACKED with antioxidants and protein

Gluten-free, dairy-free mouthwatering blueberry pancakes PACKED with antioxidants and protein

Republished with permission from drhyman.com

Sometimes I miss seeing a stack of pancakes on the brunch table, but now I don’t have to. These grain-free, sugar-free, dairy-free pancakes are the perfect guilt-free treat for breakfast and brunch. They’re easy to make, and the whole family will love them. Yum!

Editor’s note from Family Life Goals: we supplemented Dr. Hyman’s recipe post with the below ingredient highlights so you could know why they are so good for you! 

Lowers Cholesterol

This pancake recipe is rich in ingredients that will help lower you cholesterol levels. It contains omega-3 fortified eggs, omega-3 fatty acids being essential to human health and providing many health benefits. One of these benefits includes raising levels of good cholesterol (HDL cholesterol) and lowering the total amount of fats in the blood. [1]

Improves Circulation

Almond milk is another addition to this recipe that increases it’s heart-healthy properties. The compounds in almond milk have been found to be very beneficial when it comes to lowering blood pressure. High blood pressure occurs when the blood vessels in the body do not contract and expand properly, causing the pressure of blood flow to increase. These blood vessels depend on both vitamin D and minerals like phosphorous to make sure that they function properly, both of which can be found in almond milk. Eggs are also a great source of vitamin D. [2]

Reduces Inflammation

Inflammation is the root of many different medical conditions, ranging from heart disease and arthritis. Thankfully, this recipe is chock full of ingredients that reduce inflammation.

One of the many benefits of Omega-3 fatty acids is reducing inflammation. One study that was conducted on an Omega-3 supplement’s effects found that it helped reduce symptoms caused by rheumatoid arthritis, an autoimmune disease caused by inflammation in the joints. Other studies have also found that Omega-3’s anti-inflammatory effects reduced the risk of developing chronic heart diseases. [3]

Some lab studies have also found that cinnamon is able to reduce inflammation as well. [4]

Blueberry-Walnut Pancakes

From Dr. Hyman 

image1

Serves: 2-3

Prep time: 20 minutes

Ingredients:

  • 3 large omega-3 eggs
  • 3/4 cup almond milk
  • 1/2 tablespoon freshly squeezed lemon juice
  • 1 teaspoon vanilla extract
  • ½ cup coconut flour
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • pinch of sea salt
  • 1/4 cup roughly chopped walnuts
  • coconut oil, for greasing the skillet (about 1/4 cup)
  • 1/2 cup arrowroot powder
  • 1 teaspoon of cinnamon
  • 1 pint fresh blueberries
Instructions:

1. In a large bowl, whisk the eggs and then add the almond milk, lemon juice, and vanilla.  Whisk until well blended.

2. In a separate bowl, mix together the coconut flour, cinnamon, baking powder, baking soda, salt, and arrowroot.  Add the dry ingredients to the wet mixture, 1/4 cup at a time, while continuously whisking. Once combined, gently fold in the walnuts.image2

3. Grease a large skillet and place over medium heat. Once the skillet is hot, use a ladle to pour 3-inch pancakes onto the skillet. Cook until bubbles appear, then flip. The pancake should cook on each side for about 2-3 minutes. Repeat with rest of the batter. Add a tablespoon or more of coconut oil to the hot griddle, as needed.image3

4. Make a blueberry sauce by simmering the blueberries in a small saucepan with 2 tablespoons of water for 10 minutes before serving.image4

 5. To serve, place 3 pancakes on a plate and top each stack with the blueberry sauce.   image5

 Nutritional analysis per serving

Calories 423 • Total Fat 19g • Protein 12g • Fiber 14g • Sugar 14g • Sodium 416mg

Sources

https://drhyman.com/blog/2015/11/02/blueberry-walnut-pancakes/

[1] Healthline: https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#section13 

[2] Medical News Today. https://www.medicalnewstoday.com/articles/318612.php#benefits

[3] Journal of Clinical Rheumatology: https://journals.lww.com/jclinrheum/Fulltext/2017/09000/Omega_3_Fatty_Acids_in_Rheumatic_Diseases__A.6.aspx

[4] https://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/supplement-guide-cinnamon

Image Soureces

https://drhyman.com/wp-content/uploads/2015/11/image2.jpeg

https://pressedforthyme.files.wordpress.com/2014/06/blueberry-sauce.jpg

https://pdxfoodlove.com/wp-content/uploads/2014/06/blueberrypancakes1.jpg

#Food