Pancakes are a favorite of mine, so I had to have a whole-food, plant-based recipe to satisfy that weekend craving. That is why I sought out this recipe for Multigrain Pancakes with Fresh Berries by Darshana Thacker that comes from The Forks Over Knives Plan: How to Transition to the Life-Saving, Whole-Food, Plant-Based Diet by Alona Pulde, M.D. and Matthew Lederman, M.D. My family loves this recipe and I am certain you will, too!
A few good things to know
First, you should know that these pancakes are just a little sweet, using only two tablespoons of maple syrup in the batter. However, they’re light and fluffy, with a great depth of flavor that comes from the whole grains, applesauce and spices. Plus, they’re gorgeous when topped with fresh berries or other fresh fruit. In addition, my husband also likes to drop a few chopped nuts into the wet batter right after he pours it into the hot nonstick skillet for an added bit of richness.
As you know, I try to keep my sugar intake as low as possible, so instead of topping my pancakes with more syrup or the apple butter suggested in the recipe below, what I do is grab some frozen berries (maybe a cup to begin with) and put them in the microwave on defrost for a while. The longer you leave them in the microwave, the soupier they get. This sweet, healthy berry juice makes a great topping that can stand in reasonably well for syrup.
When you purchase your ingredients, look for aluminum-free baking powder in the natural foods section of your supermarket or online. I used Bob’s Red Mill Aluminum Free Baking Powder. Also, if you don’t have freshly grated nutmeg, regular ground nutmeg works well, too. Finally, as you are gathering your ingredients, make sure that your plant-based milk is unsweetened.
Multigrain Pancakes with Fresh Berries
Makes about 12 pancakes
1 ½ cups whole wheat pastry flour
¼ cup cornmeal or other whole-grain flour (like oat flour or sorghum flour)
¼ cup rolled oats (old-fashioned oats)
1 tablespoon aluminum free baking powder
½ teaspoon sea salt
¼ teaspoon ground cinnamon
1/8 teaspoon freshly grated nutmeg
1 ¾ cups unsweetened, unflavored plant milk (soy milk, almond milk, cashew milk, rice milk, etc.)
½ cup unsweetened applesauce
2 tablespoons pure maple syrup, plus more for serving, if desired
1 cup fresh blueberries, raspberries, or sliced strawberries, for serving
Apple butter, for serving (optional)
- Preheat the oven to 200⁰F.
- In a large bowl, whisk together the flour, cornmeal, oats, baking powder, salt, cinnamon, and nutmeg until well combined. Make a well in the center of the flour mixture and add the plant milk, applesauce, and maple syrup. Gently fold the ingredients together just until incorporated. Do not overmix; the batter will be lumpy.
- Heat a griddle or large nonstick pan over medium heat until a few droplets of water dropped in the pan jump and sizzle.
- Spoon 1/3 cup batter for each pancake onto the pan until no more will fit. Cook 3 to 4 minutes until the edges look dry and the bottoms are crisp and lightly browned. Using a spatula, turn the pancakes over and cook for 2 to 3 minutes more. Transfer the pancakes to a heatproof platter and place in the oven to keep warm. Repeat with the remaining batter.
- Serve the pancakes topped with fruit, and a little maple syrup or apple butter (if desired).
If you have enjoyed this recipe for multigrain pancakes and want to learn how to transition to the life-saving, whole-food, plant-based diet, click over to The Forks Over Knives Plan by Alona Pulde, MD, and Matthew Lederman, MD, recipes by Darshana Thacker and Del Sroufe.
For more on the whole food, plant-based diet, make sure to watch the landmark Forks Over Knives documentary.
Are you looking for more whole food, plant-based books, recipes and resources? Please check out my Resources page.