Quinoa pancake with beans and mushrooms
(Please see info below method for alterations to suit various dietary needs)
1-2 tbsp quinoa flour (or ground quinoa grains in a coffee grinder)
1 garlic glove crushed
1/2 slice of beef dripping or real butter
Goats milk approx 100ml
Green veg: beans, peas, spinach and/kale
Salt/pepper to taste
In a pot/bowl/mixing bowl add eggs, milk, quinoa flour, a couple of flakes of chopped ginger, the garlic, salt/pepper and whisk up until relatively smooth mixture like a pancake mix.
Heat the dripping in a man and cook off the veg for a minute just to soften it.
Add mixture to pan and lower heat to medium.
Add chopped mushrooms in wet mixture then let mixture to cook from bottom up.
You can either leave pan to cook mixture or you can put under the grill to finish off the top of you are super hungry!
I added cheese to mine before grilling.
Lower in Fat
Use 1 egg and 2 eggs white.
Cook in a non-stick pan on a lower heat to remove use of dripping.
Use rice milk.
1/2 quinoa amount, it will make it more like an omelette.
Use only 2 eggs.
1/2 the dripping.
Do not use cheese.
Use rice milk or 1/2 the goats milk.
Use more veg as filler.
Why these ingredients?
It is a wheat free grain, this is more gentle on the digestive system and has a higher protein content so causes less of an insulin spike which means less fat storage.
It is also less likely to be a grain that gentle digestives systems would be allergic or sensitive to.
High in protein and have 100% of the amino acids (the building blocks) that we need.
Amino acids are what make up proteins, our bodies naturally produce a few of them but the rest we need to get from our foods.
Some foods will contain incomplete profiles such as bread, or some vegetables, but eggs have all the aminos- plus a lot of vitamins and minerals – that we need!
Garlic, Ginger and the green veg
Everyone has heard of the benefits of these ingredients so I won’t list them extensively but predominantly we use them for their immune boosting and stomach alkaline forming properties to help balance the very acid forming ingredients from the eggs and mushrooms.
Once again this is another ingredient that is more gentle on the digestive system, is alkaline forming and is less of an allergen then cows milk.
Rice milk has less fat but also less protein, vitamin and minerals.
A high protein vegetable.
Beef dripping or Real Butter
These fats are heat are heat sensitive so can handle high heats without breaking down.
Cold pressed oils such as olive oil start to break down when used in cooking and loose their benefits.
Hope you enjoy this and if you have any questions or suggestions please send me a comment!