Banana Buckwheat Pancakes

Banana Buckwheat Pancakes

Since learning about the low Fodmap diet and reducing the amount of wheat flour I cook with I have become a fan of buckwheat flour.  Buckwheat is not wheat, in fact it is actually not a grain at all but an herb.

low FODMAP Buckwheat Banana Pancakes 

1 Banana

1 egg

1 cup skim milk

1 TB vanilla

1 cup buckwheat flour

1 TB ground flax-seed

1 TB ground Chia seeds

2 TB granulated maple sugar

1 tsp baking powder

1 tsp cinnamonsilver-dollar-pan

Blitz first 4 ingredients in a food processor until smooth. Add remaining ingredients and processed until just blended.  Cook over medium heat using coconut oil. (Take care pan is not too hot or outside of pancake will burn before inside sets.)

Makes 20 silver dollar size pancakes.

I love this Nordic Wear Silver Dollar pan.

Making my own GF AP Flour

Making my own GF AP Flour

After baking a batch of brownies that crumbled because I made too many substitutions, including hoping I could grind some old tapioca and rice into flour using my food processor (do not ever waste your time attempting this), I decided I should bite the bullet and buy a bunch more specialty flours.  With all my new items decanted, I started reading articles about blending your own all purpose FODMAP friendly mix.  These 3 were the best:  1 — FODMAP Friendly and Gluten Free Plain Flour by Nataliya of not from a packet mix, 2 — How to make a low FODMAP flour mix (that’s healthier than you can buy from the store) by Glenda Bishop of A Less Irritable Life, and 3 — Guide to Gluten-Free Flours by Cara of Fork & Beans.  Being an American who thinks more clearly in cups than grams I used Cara’s measurements, even if she is not especially low FODMAP,  to craft the following:

10 Blend GF Flour Mix

Makes 9 cups, Nutrition by the cup

  • 1 cup, Sweet White Rice
  • 1 cup, Masa Harina Corn Flour
  • 1 cup, Rice flour, white
  • 1 cup, Whole Grain Brown Rice Flour
  • 1/2 cup Hi-maize Corn Fiber Powder, King Arthur Flour
  • 1 & 1/2 cup Ancient Grains Flour Blend, King Arthur Flour *
  • 1 cup Tapioca Flour
  • 1 cup Potato Starch
  • 1/2 cup Arrowroot flour
  • 1/2 cup Cornstarch

*  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.

 

Nutrition Facts
Servings 9.0
Amount Per Serving
calories 480
% Daily Value *
Total Fat 2 g 4 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 3 mg 0 %
Potassium 14 mg 0 %
Total Carbohydrate 108 g 36 %
Dietary Fiber 4 g 17 %
Sugars 0 g
Protein 7 g 15 %
Vitamin A 1 %
Vitamin C 1 %
Calcium 1 %
Iron 12 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

I was surprised when I got home from shopping to note how many gluten free flours and starches advise refrigeration, or freezing.flours in fridge

Incidentally, when you bake brownies that crumble you can mix them with yogurt and fruit.  (It tastes better than it looks, really.)IMG_8589.JPG

Revisiting Bisquick GF Margherita Pizza

Revisiting Bisquick GF Margherita Pizza

This is quickly becoming a go to meal for me.  Perhaps the fact that I had stayed away from  pizza for nearly two years is part of the reason.  I have made a couple tweaks since I first posted.  The first is I now make all mini pizzas using my new King Arthur  Flour Individual Pie and Burger Bun Pan, plus 2 to 4 old mini pie plates.  IMG_8460

Secondly, I have switched up a few of the ingredients:

  • instead of 1 ounce fresh chives I now substitute 2 TBs of freeze-dried chives — because it is milder this way and because I have a lifetime supply on hand from when I once ordered them from Penzeys having no idea how large a bag I would receive
  • I have reduced the 1 + 1/3 cups Bisquick Gluten Free mix to just 1 cup, and have added 1/3 cup of  King Arthur Flour’s Gluten Free Ancient Grains Blend – made of 30% each amaranth**, millet, and sorghum flours and 10% quinoa flour.  This makes the crust less puffy, gives it a more golden color and adds  a little more  protein & fiber.
  • I use mostly dried oregano in the crust for the same reason that I use the freeze-dried chives.
  • I have reduced the 1/3 cup oil called for in the crust to 4 TBs which saves about 10 calories per mini pizza

Update — May 7, 2016  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.

Revised recipe:

Low FODMAP friendly Bisquick Gluten Free Margherita Pizza

Ingredients:

‘pesto’

  • ½ ounce fresh basil
  • ½ ounce fresh spinach leaves
  • 1 ounce fresh chives
  • 2 TBs grated Parmesan cheese
  • 1 TB olive oil

other topping ingredients

  • 1 Roma tomato
  • shredded mozzarella cheese, to taste / or use fresh mozzarella slices

crust (modified from the recipe found on side of box)

  • 1  cup Bisquick Gluten Free mix
  • 1/3 cup King Arthur Flour’s Gluten Free Ancient Grains Blend
  • ½ to 2 tsps Italian seasoning, dried oregano, or other dried herbs
  • ½ cup water
  • 4 TBs cup oil
  • 2 eggs, beaten

Method:

  • Prepare ‘pesto’ by de-stemming and coarsely hand shredding basil and spinach leaves, then placing them into the bowl of a food processor, along with the chives.  Pulse briefly.  Add Parmesan cheese, pulse again.  Add olive oil and pulse to reach desired consistency.  (Yields  about 6 TBs)
  • Halve slice and dice tomato.
  • Heat oven to 425 F. Line pans with parchment paper.
  • Stir dry mix with dried herbs. Add liquids and keep stirring until well combined. Spread crusts in prepared pans.
  • Bake for 15 minutes. Remove from oven. Crusts may appear cracked.
  • Spread ‘pesto’ over hot crusts, arrange tomato pieces, and top with cheese, then return pans to oven.  Bake for 10 to 15 minutes longer or until cheese is melted.

I tend to eat 2 mini pizzas, fresh out of the oven, wrap 2 more to put in the fridge for a second meal, then wrap and freeze the remaining.  I have a nicely stocked freezer with homemade gluten-free options.  This wonderful for “flare up” days or anytime one is rushed.

Disaster Day # 2 – Buckwheat “crepes”

Disaster Day # 2 – Buckwheat “crepes”

Last night I was surfing the web looking for ways to use my new pure stevia powder and I got sidetracked.  I saw a simple recipe for Buckwheat Pancakes that looked like crepes, or even wraps.  It only called for buckwheat flour (2 cups), salt (2 tsp), water (3 + 1/3 cups) and an egg.  It did however talk about soaking the flour overnight with a touch of acid (vinegar or lemon juice.)  That intrigued me and decided to give it a go.   I measure the water, removed 1 Tablespoon and replaced it with 1 Tablespoon of white vinegar.  My 2 Qt Dough Doubler from King Arthur Flour was the perfect vessel for whisking the water and flour together,

then covering to place in the fridge.

This morning whiles the “polenta fries” were in the oven I took the buckwheat out, gave it a whisk or two, or three, as the flour had settled some, and added the egg.  I forgot all about the salt, maybe someone distracted me.

I have a Nordic Wear Swedish Platte Panne that I thought would be nice to use as it would yield perfect little round mini crepes.

I oiled and heated the pan.  Then I spooned in some batter.  It did not look great.  It tasted worse.  I have this mass of “stuff” and with so much water what can I convert it into without ending up with food for an army.  The wonderful Buckwheat Bread I made but still have a good supply of in the freezer.  No way can I get those proportions right.   Gosh, but the batter is bitter and rubbery.  Needs leavening as well as some other flour to balance the taste and texture.  Light bulb, it will not be too wasteful if I add the end of a box of Gluten Free Bisquick that is in my cupboard.  I measure, merely because if I post I will want to say.  There is just about 1 full cup of Bisquick.  In it goes.  I taste, still bitter.  Well, this all began with looking for a way to use pure stevia powder.  My smallest measuring spoon is 1/8ths, while I have read stevia is measured in 1/32nds.  Heck, go for an eighth cause this stuff is bitter.  Retaste, getting better, another eighth of stevia seems like a good idea. Good decision.  I cook up another pan of little silver dollar pancakes (and now they really are becoming pancakes.)  Almost there, but they still lack something in taste and they are a devil to turn as they want to stick.  Back to the cupboard.  This time I pull out a jar of ghee.  I put a couple of spoons full in a little glass bowl and pop it into the microwave to melt.  Once again, just because I’ll be posting, I weigh the melted ghee, 5/8ths of an ounce.  Into the batter and stir.  (Now the oven timer is going off and I have quite the messy kitchen.)  I decide my multi-tasking is not going to turn out too well so time to pack up the pancake project.  The batter goes back to the fridge while I rescue the “polenta project.”  A few hours rest will make the batter easier to work with in all likelihood.IMG_8430

Some other things accomplished, a clean kitchen, and no one else in the house.  Time to find out what I have created from disaster #2.   Thinking about it the grapeseed oil I used on the pan this morning might be part of the flavor problem. Back in the 1960s & 70s, everyone in my family cooked pancakes and fritters in melted Crisco.  I could use the ghee but it is going to be fussy to get into the little wells of my pan.  There is the tail end of an Earth Balance stick in the fridge.  I can just pat the end of it into each circle while holding onto the foil wrapper.  Here we go.  And it goes well. IMG_8432 Once the batter bowl is empty I have 40 little buckwheat silver dollar pancakes that taste nice.  20 go into the freezer.  A good number go into the fridge.  And a few get topped with a dab of plain yogurt and homemade raspberry chia jam and devoured by the hungry but now happy cook.  Two disasters turned around.

 

King Arthur Flour Mail Order

King Arthur Flour Mail Order

Living in Vermont King Arthur Flour is a local company.  A good number of their products can be found in supermarkets and Co-Ops/natural food stores.  But KA has a large selection of special gluten-free ingredients and mixes that will not be found in any neighborhood grocery store.  They also have high quality kitchen equipment. My latest internet/mail order arrived today.

Items purchased:   Individual Pie and Burger Bun Pan — this is going to be great the next time I make GF Bisquick Pizza as well as for making sandwich rolls from sticky GF bread batters.   Ancient Grains Flour Blend —  made of 30% each amaranth**, millet, & sorghum flours and 10% quinoa flour – is 100% whole grain & gluten-free. It adds protein, fiber, vitamins, & minerals to  baked goods, and imparts a fantastically complex taste.  Hi-Maize Natural Fiber — because going a low FODMAP diet has reduced the amount of fiber I am consuming and this product seemed like a tasty way to add some back into my  homemade GF baked goods. Maple Sugar — granulated maple sweetener, very low FODMAP friendly & so very Vermont.

Other KA items low FODMAP friendly ingredients in my pantry: Gluten-Free FlourSAF Red Instant YeastLemon Juice Fruit Powder, Fiori di Siciliaand Xanthan Gum.

** May 7, 2016 update:  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.