Alexander Brighton - Sweet Potato Pancakes and Muffins: Gluten, Dairy, Egg and Sugar Free

Sweet Potato Pancakes andMuffins

Gluten, Dairy, Egg, andSugar Free

An Elimination Diet SeriesRecipe by

AlexanderBrighton

SmashwordsEdition

Copyright 2014 BroomhandleBooks

All rights reserved. No part of thispublication may be reproduced, scanned, distributed or transmittedin any form or by any means, or stored in a database or retrievalsystem without the prior written permission of the publisher. Allinquiries should be addressed tobroomhandlebooks@gmail.com

Disclaimer

The recipe provided herein is forgeneral information purposes only. It is provided as a startingpoint in food preparation for someone who is undertaking or hasundertaken an elimination diet to identify food allergies orsensitivities. This recipe is not intended to diagnose or providedirect treatment for any medical/health condition. This recipe doesnot replace the need to seek professional medical advice if youwish to determine your own sensitivity to certain foods. You shoulduse the information provided in this book as you see fit, and atyour own risk.

TABLE OF CONTENTS

Introduction

While medicine today has embraced manynew ideas and taken many forms including spiritual andalternative practices -- the previously radical idea of anelimination diet has now become more acceptable, particularly amongpeople and physicians trying to isolate allergens.

So, youve been told to do anelimination diet. Or, youve been told to go gluten free. Maybeyouve been told you have food allergies or sensitivities. Youvebeen told to stop eating this and to stop eating that. Youve beentold, youve been told, youve been told!

I, too, was told, but no one botheredto tell me in a specific fashion what could replace the foods Ienjoyed. As a result, when I was ordered on a 30 day eliminationdiet, it shook my world. My house sat around me full of all thethings I could not eat for 30 days (e.g., dairy, eggs, wheat pasta,bread, peanut butter, apples, grapes, etc.) Despite having believedI was a healthy eater, I soon discovered I was in big trouble. Fortwo days, I survived on nuts and drinking water. I had no energy toshop for all the new foods I was supposed to be eating and, even ifI had them, I had no idea how to prepare them within thelimitations of the diet.

So, I started out experimenting tocreate foods that tasted good and would fit in the confines of thediet. Of course, as it turned out for me after 30 days turned intoyears, my new healthy lifestyle requires I avoid gluten, eggs,dairy, sugar, and most oils. So, as you can imagine, my experimentsin food preparation have taken some long, winding roads to findwhat can serve my needs.

In this Elimination Diet RecipeSeries, I hope to provide some clues of how to make it through anelimination diet or, in my case, the rest of your life, avoidingfoods you cannot or should not eat. Each recipe or groups ofrecipes in the series is offered separately to avoid the morecostly cookbook approach, in which you get a lot of recipes thatyou cannot use or that do not interest you.

Good luck and bon appetite!

Sweet Potato Pancakesand Muffins

Recipe Origin

Making excellent gluten free pancakesis a challenge. I know because I tried about every knowncombination of ingredients while trying to create a perfectpancake. Failure after failure ensued as I tried to create lightand fluffy pancakes that would readily absorb maple syrup, justlike regular pancakes.

If the gluten free challenge wasntenough, for me, the pancakes had to be egg, dairy, and sugarfree.

As I experimented, I came up withmostly dense pancakes that would not cook through. Most were stillwet or damp inside. Most would not brown on the outside. Several ofmy early recipes wanted to be biscuits rather than pancakes. Manyof the failures had to be discarded because no one in my family,including me, would touch them.

The experimentation seemed to beendless until, as with all perfect recipes, I accidentally combinedsome ingredients and voila from error emerged perfection. Thatoriginal recipe for Fluffy Pancakes, a separate recipe in thisElimination Diet Series, provided the basis for this new set ofrecipes, which feature sweet potatoes for added protein andflavor.

If you are on an elimination diet orleading a gluten free life, it can be hard to find acceptablegluten free bread-type foods, but, just like Fluffy Pancakes, theseSweet Potato Pancakes and Muffins can really fill a hole. While thepancakes are wonderful as a high protein morning food, when therecipe is made into plain unsweetened muffins it is a perfectsubstitute for those corn muffins you may have come to love wheneaten with chili or stews. The sweeter muffins made with raw honey,raisins and nuts are great for breakfast or for a mid-morning snackserved cold or heated in a toaster oven.

The recipes are simple. You will findeach of them written below as I make them. The notes that followthe pancake recipe (and refer to other recipes, as well) are forthose:

1. who are not as limited in theirdietary intake (i.e., can tolerate eggs or milk).

2. want to understand why this recipeworks as it does.

Sweet Potato Pancakes Recipe

Gluten Free, Egg Free,Dairy Free, Sugar Free

(makes 9-10 regular sizedpancakes)

LIST OFINGREDIENTS

2 tablespoons Golden flaxmeal

6 tablespoons water

1 small sweet potato

2 heaping tablespoons brown riceflour

Your choice of garbanzo bean flour,fava bean flour, amaranth flour, or Bobs Red Mill All

Purpose Gluten Free Flour

1/3 cup tapioca flour (tapiocastarch)

1 teaspoon baking powder (gluten free,aluminum free brand)

1 teaspoon baking soda

teaspoon sea salt

cup almond (or rice or soy)milk

2 tablespoons extra virgin olive oilor melted coconut oil

PREPARING AND COMBININGTHE INGREDIENTS

The night before you want to makethese pancakes, mix together and give a quick stir:

2 tablespoons Golden flaxmeal

6 tablespoons water

Cover and set aside untiltime for use in the morning. (see )

Also, the evening before you want tomake these, cut up and boil a small sweet potato. There is no needto peel it. Boil it for about twenty minutes or until very soft.Put the chunks in the refrigerator as whole pieces.

The next morning, take out a one cupdry measure. In it, put:

2 heaping tablespoons brownrice flour (see )

Then fill the rest of thecup with garbanzo bean flour, fava bean flour, amaranth flour, orBobs Red Mill All Purpose Gluten Free Flour (see )

Sift this one cup mixture togetherwith:

1/3 cup tapioca flour (tapiocastarch)

1 teaspoon baking powder (gluten free,aluminum free brand)

1 teaspoon baking soda

teaspoon sea salt(see )

Pre-heat griddle so it is ready forthe batter. I usually put my countertop griddle at about 380 - 400degrees for five minutes before putting batter on to it. Thesepancakes should be made on a non-stick or Teflon surface as theyrequire no additional oil.

Combine:

cup almond (or rice orsoy) milk (see )

2 tablespoons extra virginolive oil or melted coconut oil (see )

Previously prepared egg substitute(i.e., the flax meal and water you prepared the nightbefore)

Make a well in dryingredients (see )

Mash up 1/2 cup of the softened,peeled sweet potatoes and stir into to the abovemixture.

** [ SPECIALNOTE : Just so you know, the Fluffy Pancakesrecipe which is sold as a separate book in this Elimination DietSeries is identical to this pancake recipe EXCEPT it doesnt addthe sweet potatoes! So, if you want an even lighter pancake, leaveout the sweet potato. The pancakes wont brown as quickly, but theyare still very, very good.)