Diaries of a Plant Powered Dietitian

Breakfast

Pumpkin Teff Pancakes (Gluten Free)

Makes 6, 4-5” pancakes

These fall-inspired pancakes feature teff flour and pumpkin (because, let’s be honest, I’ll make any excuse to toss pumpkin into my recipes as soon as the leaves start turning)! An ancient grain native to Ethiopia, teff flour was used most commonly to make traditional flatbread or was milled into porridge. It’s unusually high in calcium for a grain (one pancake from this recipe contains about 10% of the daily value for calcium) and boasts a high amount of vitamin C. Plus, if you’re sensitive to gluten or have Celiac Disease, these pancakes are gluten free!

Ingredients:

  • 1 cup teff flour

  • 1 cup unsweetened vanilla almond milk (or soy, coconut, or cashew milk if preferred). I used Silk brand.

  • 1 egg

  • ½ cup pumpkin puree

  • 2 teaspoons baking powder

  • ½ teaspoon pumpkin pie spice

  • 1/8 teaspoon sea salt

  • 1 Tablespoon 100% pure maple syrup

  • 1 Tablespoon melted coconut oil (or butter)

  • ¼ teaspoon pure vanilla extract

Directions:

1. Mix the teff flour, baking powder, salt, and pumpkin pie spice in a large mixing bowl.

2. In a smaller mixing bowl, whisk the egg, pumpkin puree, vanilla, coconut oil, and maple syrup together. Slowly whisk in the milk until incorporated.

3. Add the wet ingredients to the dry ingredients and mix with a spoon until all clumps are gone.

4. Heat a pan on medium heat. Coat the bottom with coconut oil, butter, or cooking spray to prevent sticking.

5. Pour a small amount of batter into the pan to form about a 4-5” pancake. Wait until you see bubbles appear before flipping (cooking about 2-3 minutes on each side). The key is getting the pan hot enough when cooking so the cakes cook evenly and all the way through, but not so hot they burn. Tip: your pan is hot enough when you drop a splash of water into the pan and it sputters.

6. Serve with a drizzle of maple syrup and an extra sprinkle of cinnamon or chopped walnuts. These are also great topped with almond butter!

Note: teff flour makes a denser product than traditional wheat flour (because it lacks gluten), so don’t expect a “light fluffy” pancake. The baking powder helps offset this. These cakes are on the moist end from the pumpkin puree, but that’s what makes them delicious! Serve with chopped walnuts, sliced bananas, a sprinkle of cinnamon and/or maple syrup.

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Nutrition Info (per 1 pancake)

Calories: 171 kcal Fat: 4 g Carbs: 29 g Sugar: 2.6 g Protein: 4.6 g Fiber: 4 g Iron: 2.4 mg Calcium: 116 mg Potassium: 196 mg

Natalie Colla