Southwestern - The Vegetarian Resource Group
Southwestern - The Vegetarian Resource Group Southwestern - The Vegetarian Resource Group
Super SavoryPancakesBy Debra Daniels-ZellerINJUST ABOUT EVERY CULTURE AROUND THE WORLD,people make a version of pancakes or flatbreadsfor breakfast, lunch, or dinner. In the UnitedStates, buttermilk or buckwheat pancakes are popularmorning foods, but in other countries, pancakes becomestreet vendor snacks or savory dinner fare. In India,dosas are pancakes that are composed of rice flour orrice and bean batters and are dipped into curry orchutney. In Ethiopia, injera, the nation’s famous flatbread,is made of fermented ground teff, the world’stiniest grain. In southern France, socca prepared withgarbanzo flour is sold by street vendors, and in Scotland,oatcakes are cooked on a griddle and served with savorydishes or marmalade.The book Flatbreads and Flavors by Jeffrey Alfordand Naomi Duguid is filled with recipes gathered fromaround the world. The many cross-cultural recipes canspark ideas for unusual pancakes. Asian noodle pancakes,potato pancakes, and spicy polenta pancakes are just afew pancakes ideas that I turned into dinner favorites.Traditional pancake batter often depends on eggs,so revising such recipes and ending up with the sametexture can be challenging. You don’t need eggs toPancake Tipsat a Glance Use just enough oil to create a browned crust. Avoid crowding. Wait until first side has browned before turning. Turn once. Transfer to a plate or cooling rack.make pancakes, but the cakes become more fragilewithout them. If you want to experiment and createvegan pancakes from an egg-based recipe, the bindingingredients can be divided into the following categories: Tofu contributes a binding quality but doesn’t liftlike eggs do. Starches, such as arrowroot, tapioca flour, potatostarch, and Ener-G Egg Replacer, stand in for thebinding quality of eggs. Replace up to 1 /4 of theflour measurement with one of these starches. Flaxseed egg replacer is composed of groundflaxseeds blended with water. I’ve found this is thebest egg substitute in pancakes, quick breads, andcakes. It contributes a binding quality and gives alift to the pancake, resulting in a lighter product.To make a flaxseed egg substitute, use 2 Tablespoonsground flaxseeds (ground in a spice grinderor a clean coffee grinder). Add 6 Tablespoons waterand purée in a blender or a hand blender until verythick. This will replace two eggs.After gathering pancake ingredients for a recipetogether, get out the tools to prepare the pancakes.These include: A griddle or heavy non-stick skillet A baking sheet (for baked pancakes) A plastic spatula A cooling rackUse a cast-iron griddle for an even browning quality,or try a good-quality non-stick skillet for making pancakeswith less fat. Old, thin skillets can harbor hotspots where pancakes burn instead of browning evenly.A wire cooling rack keeps the first pancakes warm inthe oven while you prepare the rest. (Hint: Don’t place14 Issue Two 2009 VEGETARIAN JOURNAL
cooked pancakes on paper towelsto absorb moisture, or you’ll losethe crisp edges.)The key to making perfectlybrowned pancakes is to cook withenough oil to give the outside acrisp texture. Lift the pancakesjust a little before turning to makesure the first side is brown. Then,turn the pancake just once. Leaveapproximately 1 inch betweencakes. Avoid putting too manypancakes in the same pan becausethe heat will be too thinly distributedand the cakes won’t brown.ASIAN NOODLE PANCAKES(Makes 8 pancakes)Look for udon noodles in Asianand natural foods stores and in theinternational aisle at grocery stores.8 ounces udon noodles1/2 cup sliced scallions1/2 cup grated carrots1 Tablespoon grated ginger1-1 1 /2 Tablespoons oilSalt and pepper to tasteCook noodles according to thepackage directions until soft butstill firm. Drain well.In a medium-sized mixingbowl, combine noodles, scallions,carrots, and ginger. Divide into8 portions and place on a trayor baking sheet.Heat a non-stick skillet overmedium heat. Brush on oil andslide two or three noodle portionsinto the hot skillet. Cook untilundersides are browned, approximately5 minutes. Turn cakes witha spatula and cook the reverse sidefor another 5 minutes. Removeto a platter, brush the skillet witha little more oil, and cook threemore. Continue until the cakesare all cooked.Season with salt and pepper.Serve with Sweet and Sour Sauce.Hint: You can keep the earliestcooked cakes warm on a bakingsheet in an oven set at 250 degrees.Total calories per pancake: 115 Fat: 2 gramsCarbohydrates: 20 grams Protein: 4 gramsSodium: 333 milligrams Fiber: 2 gramsSWEET AND SOUR SAUCE(Makes approximately 1 cupor eight 2-Tablespoon servings)1/2 teaspoon garlic powder or 2-4 clovesgarlic, pressed1 teaspoon granulated vegan sweetener,such as Sucanat2 Tablespoons tamari2 Tablespoons water1 teaspoon rice vinegar1 teaspoon toasted sesame oilCombine all ingredients in a smalljar. Place lid on tightly and shake.Drizzle over Asian Noodle Pancakes.Total calories per serving: 10Carbohydrates: 1 gramSodium: 251 milligramsTOMATO-GARLICCHICKPEA PANCAKES(Makes 12 pancakes)Fat: 1 gramProtein:
- Page 1 and 2: VOLUME XXVIII, NO 2Super Savory Pan
- Page 3 and 4: MANAGING EDITOR: Debra WassermanSEN
- Page 5 and 6: l e t t e r sVRG’s MEMORIALAND HO
- Page 7: about too-big chunks of tomatoesfal
- Page 10 and 11: Vitamin D Sources for VegansFORTIFI
- Page 12 and 13: VRG Nutrition Interns DevelopProtei
- Page 16 and 17: MILLET-VEGETABLEPANCAKES(Makes appr
- Page 18 and 19: Foodservice UpdateHealthy Tips and
- Page 20 and 21: How to Prepare Puréed Foods and Dr
- Page 22 and 23: SoupsTomato Cheese Soup (Serves 2)
- Page 24 and 25: Level 2 Diet — Finely Chopped Foo
- Page 26 and 27: Level 4 Diet — Chopped FoodsFoods
- Page 28 and 29: SCIENTIFIC UPDATEBy Reed Mangels,Ph
- Page 30 and 31: veggie bitsWholemato Brings Organic
- Page 32 and 33: eviewsYOU WON’TBELIEVEIT’S VEGA
- Page 34 and 35: Vegetarian Journal’s Guide to Nat
- Page 36: VR g .CHANGE SERVICE REQUESTEDTHE V
Super SavoryPancakesBy Debra Daniels-ZellerINJUST ABOUT EVERY CULTURE AROUND THE WORLD,people make a version of pancakes or flatbreadsfor breakfast, lunch, or dinner. In the UnitedStates, buttermilk or buckwheat pancakes are popularmorning foods, but in other countries, pancakes becomestreet vendor snacks or savory dinner fare. In India,dosas are pancakes that are composed of rice flour orrice and bean batters and are dipped into curry orchutney. In Ethiopia, injera, the nation’s famous flatbread,is made of fermented ground teff, the world’stiniest grain. In southern France, socca prepared withgarbanzo flour is sold by street vendors, and in Scotland,oatcakes are cooked on a griddle and served with savorydishes or marmalade.<strong>The</strong> book Flatbreads and Flavors by Jeffrey Alfordand Naomi Duguid is filled with recipes gathered fromaround the world. <strong>The</strong> many cross-cultural recipes canspark ideas for unusual pancakes. Asian noodle pancakes,potato pancakes, and spicy polenta pancakes are just afew pancakes ideas that I turned into dinner favorites.Traditional pancake batter often depends on eggs,so revising such recipes and ending up with the sametexture can be challenging. You don’t need eggs toPancake Tipsat a Glance Use just enough oil to create a browned crust. Avoid crowding. Wait until first side has browned before turning. Turn once. Transfer to a plate or cooling rack.make pancakes, but the cakes become more fragilewithout them. If you want to experiment and createvegan pancakes from an egg-based recipe, the bindingingredients can be divided into the following categories: Tofu contributes a binding quality but doesn’t liftlike eggs do. Starches, such as arrowroot, tapioca flour, potatostarch, and Ener-G Egg Replacer, stand in for thebinding quality of eggs. Replace up to 1 /4 of theflour measurement with one of these starches. Flaxseed egg replacer is composed of groundflaxseeds blended with water. I’ve found this is thebest egg substitute in pancakes, quick breads, andcakes. It contributes a binding quality and gives alift to the pancake, resulting in a lighter product.To make a flaxseed egg substitute, use 2 Tablespoonsground flaxseeds (ground in a spice grinderor a clean coffee grinder). Add 6 Tablespoons waterand purée in a blender or a hand blender until verythick. This will replace two eggs.After gathering pancake ingredients for a recipetogether, get out the tools to prepare the pancakes.<strong>The</strong>se include: A griddle or heavy non-stick skillet A baking sheet (for baked pancakes) A plastic spatula A cooling rackUse a cast-iron griddle for an even browning quality,or try a good-quality non-stick skillet for making pancakeswith less fat. Old, thin skillets can harbor hotspots where pancakes burn instead of browning evenly.A wire cooling rack keeps the first pancakes warm inthe oven while you prepare the rest. (Hint: Don’t place14 Issue Two 2009 VEGETARIAN JOURNAL
Change language