alive logo

Tri-Spiced Applesauce Pancakes

Serves 4.


    Tri-Spiced Applesauce Pancakes

    Transform your morning oatmeal into something more special with these gluten-free pancakes. Warmed up with cinnamon, ginger, and allspice, they’re a sweet and stackable way to promote good health.


    Oat flour

    Oat flour can be purchased or made at home by blending 2 cups (500 mL) quick-cooking rolled oats in a blender or food processor until a fine flour forms. For the pancakes to be gluten free, the oats or ready-made oat flour must be certified gluten free.


    Tri-Spiced Applesauce Pancakes


    1 3/4 cups (435 mL) gluten-free oat flour (See "Oat flour" tipbox)

    2 Tbsp (30 mL) coconut sugar

    2 tsp (10 mL) baking powder

    1 tsp (5 mL) ground cinnamon

    1/2 tsp (2 mL) ground ginger

    1/4 tsp (1 mL) ground allspice

    1/8 tsp (0.5 mL) salt

    1 cup (250 mL) unsweetened plain almond milk or unsweetened plain coconut milk beverage

    1/2 cup (125 mL) unsweetened applesauce

    1/4 cup (60 mL) sour cream or plain yogurt

    1 large organic egg

    1 Tbsp (15 mL) coconut oil


    Per serving:

    • calories338
    • protein10g
    • fat11g
      • saturated fat5g
      • trans fat0g
    • carbohydrates51g
      • sugars12g
      • fibre4g
    • sodium288mg



    Preheat oven to 200 F (95 C). Line large rimmed baking sheet with parchment paper.


    In large bowl, combine flour, sugar, baking powder, spices, and salt. In medium bowl, whisk together milk, applesauce, sour cream or yogurt, and egg; add to flour mixture and whisk together.


    Preheat large skillet or griddle pan to medium. Add thin layer of oil (donu2019t use it all). Ladle pancake batter into pan to make pancakes of desired size; cook for 2 to 3 minutes per side. Transfer to prepared baking sheet and keep warm in oven until ready to serve. Repeat with remaining batter and oil, adding thin layer of oil with each batch for cooking.


    Serve warm with maple syrup, if desired.



    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.