On lower carb diets, pancakes can be a hard food to replace. The recipe below is a great option at only 9 carbs for two pancakes. It can be served with fresh berries or a little agave nectar for a sweet version, or with Italian herbs and tomato sauce with nitrate free sausage for a savory version. Serves: 6
Time to Table: 45 min
Ingredients*
1 medium eggplant (about 1 1/4 pound)
1/4 cup water
2 large organic eggs
2 T. almond meal
3 T. organic brown rice flour
1/2 tsp. xanthan gum
1/4 tsp. salt
coconut oil or butter for griddle
*Select organic ingredients for optimum nutrition.
Preparation
Remove stem and cut eggplant in half lengthwise. Place cut side down in baking pan. Add water, cover pan and bake eggplant at 350° until tender. Peel and remove seeds (it is not necessary to remove all of the seeds.) Mash by hand or in a food processor. Add well- beaten eggs, almond meal, flour, xanthan gum, and salt. Mix well. Drop by large spoonfuls onto oiled or buttered griddle or skillet. When tops and edges of pancakes start to dry and pancakes are golden brown, flip over and until the other side is golden brown. Serve with fresh fruit or your favorite nut butter. Makes about six servings — two pancakes each.
Nutrition
75 calories, 3 g. total fat, 1 g. saturated fat, 1 g. monounsaturated fat, .3 g polyunsaturated fat, 70 mg cholesterol, 120 mg sodium, 9 g carbohydrate, 3 g fiber, 3g sugar, 4 g protein, 170 IU vitamin A, .7 mg niacin, 20 mcg folate, 20 mg calcium, 200 mg potassium, 5 mcg selenium
Adapted from Today’s Diet and Nutrition Magazine.
Recipe by Laura B. LaValle, RD, LD
[Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. ]