Fall is apple season! Apples are nutritious, affordable, and versatile. They also make a great addition to flapjacks on a crisp autumn morning. Try our recipe for Gluten-Free Apple Cinnamon Pancakes below.
Nutrition of Gluten-Free Apple Cinnamon Pancakes
These Gluten-Free Apple Cinnamon Pancakes are packed with fiber, heart healthy fats, and protein.
Nutrition of Apples
Apples are a good source of fiber. Most of the fiber in apples comes from the skin, so it's important to wash and leave the skin on to get the benefits of the fiber.
These fruits provide vitamin C, potassium, copper, and vitamin K. Apples are also good sources of antioxidants, which fight oxidative damage associated with diseases like cancer, heart disease, and diabetes.
According to a review published in 2018 in the Journal of the American College of Nutrition, both animal and human studies supply evidence to suggest that eating apples may lead to weight loss. They appear to have an anti-obesity effect on overweight people. (1)
Nutrition of Cinnamon
Cinnamon provides polyphenols and anti-inflammatory properties. These properties can help fight off pain, inflammation of the arteries, and may even help protect against cancer. (2) Cinnamon also may contribute towards lowering cholesterol and fasting blood sugar. (3, 4) Believe it or not, cinnamon may help fight off fungal and bacterial infections, too, including bad breath and cavities! (5)
Nutrition of Ground Flaxseed
It's important to use ground flaxseed in any recipe because it's easier to digest, and therefore the benefits of the flax can be absorbed by the body. Whole flaxseed can pass through the digestive system without being broken down and absorbed. If you have whole flaxseeds at home, you can use a high-powered blender or coffee grinder to ground the flaxseed yourself.
The benefits of ground flaxseed include not only the fiber, but also a quick fix for constipation. Some people find it relieves constipation within 20 minutes of consumption. Don't worry- it's not a laxative and won't give you diarrhea. It just gets the bowels working normally again.
Ground flax also is rich in healthy omega-3 fatty acids. These support good cholesterol levels and may help lower LDL cholesterol, according to the Mayo Clinic. (6)
Finally, flaxseed is a plant-based source of protein.
Nutrition of Pecans
Compared to other nuts, pecans are among the lowest in carbohydrates, but the highest in fiber, according to the American Pecan Council. Pecans are also a good source of thiamin, Vitamin E, Vitamin A, and zinc. They are an excellent source of copper and manganese.
Like apples, pecans have phytonutrients that can help protect against disease. They also have monounsaturated fats, which are another kind of healthy fat important in the diet. (7)
Nuts, including pecans, are good for managing cholesterol levels and heart health, as well as managing blood sugars. Like the flaxseed, pecans are plant-based sources of protein.
Sugar Content of Gluten-Free Apple Cinnamon Pancakes
One of the reasons Pamela's Pancake and Baking Mix is used is because it has no added sugar. In fact, none of the ingredients in the recipe have any added sugar.
Unless maple syrup or another sweetener is added, these pancakes are actually great for people with diabetes because of the high fiber and protein content. For people with diabetes, as always, test your blood sugars after consuming just one or two pancakes to determine how you may be affected. Two 4" pancakes have about 30-35g of carbs.
Instead of adding maple syrup (added sugar), consider topping with a no-added-sugar almond, apple, or maple butter.
Allergen Information of Gluten-Free Apple Cinnamon Pancakes
This recipe for Gluten-Free Apple Cinnamon Pancakes contains the following allergens:
eggs
tree nuts
If you have an egg allergy, use an egg substitute.
If you have a tree nut allergy, the following accommodations can be made:
Instead of using Pamela's Pancake and Baking Mix which contains almond flour, try another gluten-free mix like Bob's Red Mill. Read the ingredients to ensure it has no nut flours.
Instead of adding almond milk, use water or a milk that isn't nut-based.
Do not add pecans.
Do not add almond butter as a topping.
Gluten-Free Apple Cinnamon Pancakes Recipe
Ingredients
1 Tbsp oil for greasing pan/griddle
1 cup gluten-free flour mix (I used Pamela's)
1 Tbsp oil for batter
1 egg
2/3 cup almond milk (or water or alternative milk)
1 Tbsp ground flaxseed
2 tsp cinnamon (or to taste)
1 medium apple, 1/2 finely diced (with skin) and 1/2 for garnish
1/2 cup chopped pecans
Directions
Add oil to a griddle or frying pan over medium heat.
Follow gluten-free pancake mix instructions. If using Pamela's mix, follow directions by adding oil, egg, and milk. Whisk until just combined. (If using a different mix, it may call for different ingredients or quantities.)
Add ground flaxseed, cinnamon, apple pieces, and pecan pieces. Whisk again.
Pour or ladle batter on griddle as 6 medium-sized pancakes.
Once pancakes bubble, flip and cook additional 1-2 minutes or until cooked through.
Serve pancakes with your choice of toppings such as almond butter or maple syrup.
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