Ben's Gluten-Free, Anti-Oxidant, Protein packed Oatmeal Pancake recipe

Who doesn't love a good pancake breakfast?!?!

Growing up I remember going out for breakfast at IHOP and ordering the kids smiley face pancake (or whatever it was called) every time. It was a beacon of hope in a dark world. Made of chocolate pancake batter, filled will chocolate chips, and topped in whipped cream made to look like a smiley face. Not to mention the sugary High-fructose corn (maple) syrup I smothered all over that pancake's snarky face just before I cut him to bits and shoved that sugary deliciousness into my innocent face. (ok, that was a little much...) Honestly, I am surprised I don't have diabetes from all the poptarts, cereal and other extremely sugary, nutrition lacking breakfast food I was allowed to consume as a kid. But, WE WERE TOLD, afterall, "It's part of this nutritious breakfast!".

Well, now we know BETTER. (no thanks to YOU, money hungry "scientists")

BUT, eating healthy doesn't have to suck! And it doesn't mean you have to give up delicious breakfast foods. It just means we eat smarter. So I made it my mission to create a delicious AND healthy pancake breakfast for our family so I can feel good about what my kids are eating.

How I make my pancakes healthy.

The Pancake Mix

The first step was switching to a cleaner, gluten-free pancake mix. We first discovered Kodiak Cakes at Costco, in the non gluten-free version, and then later switched to gluten-free when trying to see if it would help with an allergy Parker was getting. The Gluten-free mix uses oats instead of wheat. Although it's still a grain which I know has it's own issues, but we do limit the amount of grains we consume and in what form.

The other huge plus of Kodiak cakes is that it is protein packed! They use protein from brown rice and peas. This is important because we notice a huge difference in the kid's attitudes after they eat all carbs and no protein.

Hemp Hearts (or Hemp Seeds)

I love to include hemp hearts with any meal I can. I put them in smoothies, oatmeal, you name it. First of all, Hemp is just an amazing plant with tons of uses and health benefits. And, although Hemp is the same species of plant as marijuana, hemp does not contain the psychedelic molecule Tetrahydrocannabinol(THC) so you don't have to worry about getting the infamous "high". Hemp hearts are considered a complete protein as they are one of the few plant foods that contain all nine essential amino acids. They are full of other nutrition, as well, including vitamin E, phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. They have a pretty mild nutty flavor, I like to eat them by the handful. One tablespoon has 45 calories, 2.5 grams of protein and 3 grams of Omega 3 fatty acids.

Raw Honey

Honey is one of natures medicines. Made by bees with love. The nutritional content of raw honey is impressive and includes high levels of protein, amino acids, B vitamins, calcium, manganese, potassium, magnesium, zinc, and iron, as well as various polyphenolic antioxidants that boost overall health. The most notable health benefits of raw honey include its ability to increase energy, aid sleep disorders, eliminate bacterial infections, regulate diabetes, and protect the respiratory system, among others. [source] Even better to use a local honey, which is known to help with seasonal allergies!

The idea that honey may be a cornerstone for our species’s microbial health is substantiated by a study published in the journal PLOS ONE, which discovered the presence of lactobacillus species in honeybees, suggesting an 80-million-year or older history of association. In our fostering of an ancient co-evolutionary relationship with honey, it has become an integral facet of our microbial identity, where our own immune systems and microbial populations may share dependency on honey-based microbes. Honey contains a range of beneficial microbial life-forms contributed by bees and the plants they forage, including the lactic acid–producing bacteria lactobacilli, which support the immune systems and behavioral patterns of individual bees and the hive as a whole. When eaten raw, honey may contribute health-promoting bacterial strains to our bodies.
– Sayer Ji in his book "Regenerate: Unlocking your body's resilience through the new biology"

Berries

Magical gifts from the heavens. The more I learn about the amazing health benefits of berries the more I just want to eat them all. Berries are LOADED with intense phytonutrients that supercharge our biology. Research confirms that eating even less than a cup of blueberries a day helps fend off heart disease, cancer, brain aging, and much more. They are rich in prebiotics which help support your gut's microbiome and digestion. Berries are a rich antioxidant which is great for decreasing chronic inflammation (which is a leading cause of disease). Research also shows that blueberries can help improve mood and cognitive function, which is always a plus!

Strawberries were found to have higher oxygen radical absorbance capacity activity than black raspberries, blackberries or red raspberries. One study even found strawberries have the highest antioxidant capacity of ALL fruits and vegetables commonly available in the UK. Strawberries have been listed among the 100 richest sources of dietary polyphenols.

Rich in flavonoids, free radical scavengers, and have anti-inflammatory effects. They also dilate blood vessels and slow tumor growth. Berries are also high in vitamins and minerals like vitamin C, B vitamins, vitamin E, folate, carotenoids and potassium.

There are so many benefits to berries I simply don't have the room to list them all in this post about pancakes, but I think you get the picture!

Coconut Oil

One of the biggest things I've learned recently is how bad seed oils are for you. And while I haven't used any to cook with for several years, I now avoid seed oils, or so called "vegetable" oils like the plague. That's why we use coconut oil as a cooking base. Coconut oil has a much higher smoking point(the temperature at which the oil starts to burn) which means much less of a chance of causing oxidation of your oil. Oxidation leads to a toxic mixture and free radicals which cause inflammation. NO BUENO. Coconut oil is low in Polyunsaturated Fatty Acids, or what we like to call PUFAS (Poo-Fuhs), of which seed oils are chock full of. PUFAs are toxic to your body, cause oxidative stress, and lead to weight gain.

Coconut itself has a whole host of health benefits and is full of the healthy saturated fat known as MCT. We use a refined organic coconut oil with a neutral flavor.

Alright, if you're like me, I am sure by now you are watering at the mouth with excitement on how to make these delicious morsels of goodness. In fact, I am writing this at 7am and my tummy is rumbling...

Let's make some pancakes!

INGREDIENTS:

The first thing I do is prepare the berries by washing them and getting the strawberries cut up into quarters.

The recipe on the Kodiak Cakes box calls for 1 cup of mix to 1 cup of milk. But we use filtered water to keep it dairy free. Feel free to use milk if you like but trust me, it's still amazing!

To make enough flapjacks for the 4 of us I double the recipe. EXCEPT I DON'T because I use 2 cups of mix and only 1 cup of water. I find that 2 cups of water makes the mix too runny and I like my pancakes THIC. I do double the eggs to 2 eggs and I add in 1 teaspoon of vanilla extract for some extra flavor.

If you get your 4 year old to help you it really adds to the mess you have to clean up afterward! 🤪 BUT they do love it and learning how to make food is an invaluable skill to learn while they are young.

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PANCAKE BATTER RECIPE: 
  • 2 Cups of Kodiak Cakes Mix
  • 2 Farm Fresh Eggs
  • 1 Cup Filtered Water
  • 1 tsp of Vanilla Extract

Whisk all those precious ingredients up in a bowl until it's nice and smooth. We get about 12-15 3-inch cakes from this recipe.

While your child is whisking put your pan on stove top to start heating up. We have a gas stove and I put it at about medium heat. Take a good glob (official term) of coconut oil (we can call it a tablespoon or so) and put it in the pan to melt. The key is to let the pan and oil get hot before you pour the mix in, this combined with a nice pool of oil will give you the most heavenly texture on earth. Your pancakes should come out like what Lacie describes as "funnel-cake-esq"

Side note: As the batter sits, it may thicken. If it becomes TOO THIC add a splash more of water and mix.

Let them cook until each side is a golden-brown.

Once you're done frying the cakes, serve them up on a plate. We are usually filled with 3-4 flapjacks per person. The youngest eats about 2.

Next up lightly drizzle those paradigm shifting flapjacks with some organic maple syrup from the heart of Canada. Just kidding, it doesn't have to be from Canada but it does make a more authentic experience. You don't have to do too much syrup, as we will be adding on the Raw honey which will aid in the sweetness.

After the maple syrup, put on your favorite anti-oxidants(berries)! I love all four, Blackberries, blueberries, strawberries, and raspberries. Give them all to me!!!

Now we drizzle on nature's miracle elixir, RAW HONEY. Again, you don't need a lot. (Even though you'll want to add more)

Now the last thing to top it off, sprinkle on the Hemp Hearts all over.

EDIT: Since taking pictures for this post, I discovered that adding a bit of coconut shreds on top added a whole new level of mind-blowing flavor. So I like to do that once in a while now too. Definitely try it. 😉

You've done it.

You just created THE WORLD'S BEST PANCAKES.

Pancakes that can lift your spirits and make your whole day better. Breakfast IS the most important meal of the day they say....

I'd love to know what you think! If you give these a shot let me know down in the comments. What did you like or not like? Did you make your own variation or add your own ingredients that I need to try as well? Let me know!

About the Author
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Ben Figueiredo

I make a living as a filmmaker & Website Designer, Telling Stories, creating content for businesses, entrepreneurs and even couples getting married. As a Five on the Enneagram, I love learning. Absorbing as much knowledge I can. I am into Biohacking, holistic wellness, and Rewilding so that I can be the best version of me to enjoy life with my family connecting with nature, our community, and God.

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