Fiber-Rich “Paleo” Baked Pancake – (Gluten-Free)
For those of us following a gluten-free diet and longing for a pancake breakfast, this high-fiber baked pancake is surprisingly delicious. I like the tartness of lemon, so I used a full half lemon. The flax, psyillium, and lemon rind/inner peel are all excellent sources of soluble fiber, which support a healthy gut microbiome and also help to control serum cholesterol. While not necessarily for the calorie-conscious, this pancake is protein-rich. And though relatively high in fat, the fiber minimizes any adverse health effects.
- 1 tbsp butter
- 2 tbsp flaxseed, ground
- 1 tbsp psyillium seed, ground
- 2 lg eggs
- 1/4-1/2 lemon (including rind), seeds removed – I used preserved lemons
- 1/3-1/2 cup kefir or yogurt (see note)
- ½ tsp baking powder
Heat oven to 400-degrees F. Place butter in oven-proof pie plate or skillet. Put in oven to melt while you prepare the pancake batter.
Grind the flaxseed and psyillium seed in VitaMix blender. Add the eggs, lemon, kefir/yogurt, and baking powder. Blend until smooth. Add little more kefir/yogurt if too thick to pour into baking dish.
Pour batter into baking dish with melted butter. Bake for 10-12 min until done (knife inserted comes out clean). Serve with blueberries, baked apples, and/or maple syrup.
Recipe makes one pancake and provides about 430 calories, 20g protein, 33g fat (13g sat), 465 mg cholesterol, 20g carbohydrate (5g sugar; 12g fiber), 240 mg calcium, 110 mg magnesium, 885 mg sodium, 560 mg potassium.
Note: You will need only about 1/3 cup kefir/yogurt if you use only ¼ lemon, especially if you use fresh lemon, rather than preserved lemon, which contain less liquid.