Gluten-free pancakes without lactose and low GI

by Karen Chevallier

Promised thing, thing due! This is a gluten-free pancake recipe without lactose and as a bonus with a low glycemic index . If you are wondering which gluten-free flours to use for your low GI recipes, check out my previous article on the subject .

As it is seasonal pancakes and I enjoy! If you want a more traditional and sugary "no gluten and milk" variant you can go see my article: How to make sweet pancakes without gluten or lactose?

With these two recipes, everyone should find happiness. Oh if I forgot, for those who do not eat eggs, you can go see the pancake recipe without gluten, without milk, without egg .

So, I'm coming back to my sheep with this gluten-free pancake recipe without lactose and low GI. For a low GI, I use 3 flours: teff and buckwheat flour which both have a GI of around 45. As well as the coconut flour whose GI is 35. I use almost the same egg weight as in flour. The egg has a GI of 0. Rich in protein it lowers the total glycemic index of the recipe.

Of course you know that the cooking, the amount you will eat, with which you will spread your pancake will also play a role in the glycemic index of the latter. If you choose a mashed almond to spread on your pancake, or a lemon juice, you will still lower your GI.

It's impossible to give you the final IG of the recipe, there is no scholarly calculation for that, just lab tests. However if you still want to lower the overall GI of the recipe you can replace the teff flour with lupine flour rich in protein and a GI of 15.

Gluten-free pancake recipe without lactose and low GI

For 12 gluten-free and lactose-free pancakes with low GI

Preparation time : 10 minutes
Cooking time : 2 min per pancake

ingredients

100 g of teff flour
100 g of buckwheat flour
50 g of coconut flour
1 pinch of salt
4 large eggs
750 ml of almond milk
Olive or coconut oil for cooking 

Mix the flours of teff, buckwheat and coconut. Add a pinch of salt and break the eggs over.
Add half of the almond milk and beat with a whisk.
Gradually add the remaining almond milk and let the dough rest for at least 30 minutes.
Oil a crepe maker with olive oil or coconut and place on a hot fire.
If you are afraid of breaking pancakes, more friable because gluten-free, make them smaller in diameter.
Pour a small ladle in the center of the hot pancake pan and spread the dough.
Cook until the top of the pancake is no longer liquid and turn it over. About 1 to 2 minutes per side.
Enjoy!

Source: cuisine-saine.fr