This is a basic veggie pancake formula that has many options depending on what’s available for you to use. You will need to cook any vegetables before using; steam, boil, sauté, or roast.
Make these into burger “buns” see the end of post for instructions.
Here are some examples of fillings (not limited to the following) –
Vegetable examples (always drain excess liquid):
- Asparagus (steamed or roasted)
- Broccoli (steamed or roasted)
- Cauliflower (steamed or roasted)
- Kale (steamed or sautéed)
- Bell pepper (sautéed)
- Sweet potato (steamed, roasted, boiled)
- Potato (boiled or roasted)
- Carrot (steamed, roasted, boiled)
- Squash; butternut, spaghetti, acorn, and so on (roasted or boiled)
- Zucchini ((steamed or roasted)
Fresh Herb examples:
- Baby Spinach (in this section because it holds so much water, it should be added in small amounts raw)
- Cilantro
- Mint
- Parsley
- Rosemary
- Basil
- Green onion
- Garlic (sautéed)
- Onion (sautéed)
Spice Examples:
- Cumin
- Turmeric
Grain/Legume examples (all should be soaked and cooked prior to making):
- Lentils
- Garbanzo
- Basmati or Jasmine Rice
- Millet
This recipe is for every 1 Cup of veggies, so you can multiply it as many times as needed.
Ingredients:
- 1 C vegetables and/or grains/legumes (cooked and with excess water removed, very important)
- 1 Tbs. fresh herb, chopped fine
- ¼ tsp. spice, depending on spice you may need more or less (optional)
- ¼ tsp. unrefined salt (or to taste)
- 1 Tbs. arrowroot starch OR 1 tsp. coconut flour
- (¼ tsp. baking powder if using as a burger bun)
- 1 large egg
For Cooking:
- grass-fed butter, ghee, or coconut oil in a cast iron or stainless steel frying pan to cook like a pancake
Instructions:
- Cook the vegetable, grains, and/or legumes you are using, then let cool.
- You can blend in a blender or chop finely depending on preference (kids sometimes don’t like to see vegetables or feel texture)
- Strain any excess liquid.
- Place in a mixing bowl and add the rest of the ingredients with the eggs being the last to add, mix well.
- The mixture should be slightly runny but bulky. If too runny, add arrowroot or coconut flour 1 tsp at a time. If too dry, add another egg.
- If you need to, you can taste the final mixture and spit out to taste the flavor and adjust.
- Cook these in butter or coconut oil as you would pancakes using ¼ C of batter for each pancake, cooking each side for about 4 minutes each, or until done.
You can top it with anything; salsa, creme fresh, sour cream, Greek yogurt, yogurt sauce, tomato, fresh basil, raw cheese, avocado…anything really!!
Alternately, you can use these as burger buns, just add baking powder and possibly a little more arrowroot starch or coconut flour (1 tsp. at a time until it is a thicker consistency)
Enjoy~
A Nutritional Makeover 