Panqueca de Aveia • Oat Pancakes (Gluten Free)

English version? Click here!

Domingo é dia de panqueca e ponto final. Tenho aquela sensação de que mereço todo retorno do esforço que fiz na semana!Se você acompanha meu Instagram, pode ver que isso é um fato! E sinceramente? Devemos sim nos dar momentos de prazer, para compensar mesmo e reciclar as energias. Ficar mais tempo na cama no final de semana, ou tomar um café da manhã caprichado e voltar para cama de novo… Ler um livro, assistir a um filme, ir à praia, comer em algum restaurante que você goste muito, todos esses programas são válidos!

Quando acordo aos domingos, já coloco um som, começo a separar os ingredientes e mão na massa! Agora, se a preguiça for muita, vou em um brunch que tem panquecas muito gostosas perto de casa ou no Mother’s Market (um mercado de comidas saudáveis super gostoso que tem uma cozinha sensacional).

Gosto de panquecas porque elas não são trabalhosas de fazer, posso variar bastante os ingredientes e, portanto, os sabores. Você só precisa de um liquidificador, ingredientes e uma frigideira. Super simples.

healthy pancakes

Uma ótima desculpa para unir a família, os amigos e fazer todo mundo feliz já logo pela manhã! Essa receita me rende 10 panquecas pequenas e mais grossinhas (o jeito que mais gosto de fazer). Caso você goste de panquecas mais fininhas e maiores, apenas mude a quantidade que coloca na frigideira.

Gosto de receitas com aveia, por ser um insumo extremamente importante para o nosso organismo. Rica em fibras, como a Beta Glucana que, de acordo com estudos, se mostra eficiente no controle de níveis de açúcar no sangue e colesterol, e ainda aumenta o crescimento de bactérias do bem no seu intestino, o que favorece seu sistema imunológico contra infecções e ainda ajuda manter o intestino fluindo bem!! Outros estudos ainda relacionam a ingestão dessa fibra no combate à obesidade.

Aveia é naturalmente livre de glúten, no entanto, pode sofrer contaminação por outros cereais que contém glúten, como o trigo, centeio e cevada. Essa contaminação pode acontecer desde o processo de plantio até o processo de embalagem. Mas, algumas marcas fazem todo o processo certificando que a aveia produzida não entrará em contato com cereais que contém glúten. (Marcas: Monama, Bob’s Red Mill – essa marca uso muito aqui na California e alguns mercados no Brasil já vendem. Opção de comprar online AQUI.

Se prepare para panquecas quentinhas, macias e cheias de sabor!!

RECEITA

INGREDIENTES:

  • 1 1/4 xíc. de aveia em flocos sem glúten. (Se você não tiver sensibilidade ou alergia ao Glúten, use aveias convencionais!!)
  • 1 ovo
  • 1 xícara de leite de amêndoas (se quiser aprender como fazer em casa, veja aqui) ou qualquer que seja o leite de sua preferência.
  • 1 col. de sopa de óleo de coco
  • 1 col de chá de fermento em pó
  • 1/4 de xícara de açúcar de coco
  • Pitada de sal marinho e canela
  • 1 Banana picada na hora

Extras // Opcional

  • Mel ou Maple Syrup
  • Blueberry, amora ou morango picado para decorar e saborear as panquecas.

INSTRUÇÕES:

  1. Coloque todos ingredientes (menos a banana) em um liquidificador e deixe bater até sentir que a massa está bem homogênea.
  2. Pique a banana em pedacinhos pequenos um rodelas finas.
  3. Esquente a frigideira e se necessário, coloque um pouco de óleo de coco para não grudar. Dependendo da sua frigideira não seja necessário.
  4. Assim que colocar a massa crua na frigideira, coloque alguns pedacinhos de banana na panqueca e espere até que a panqueca já não esteja mais grudando nas laterais. Vire a panqueca com uma espátula para cozinhar o outro lado.
  5. Conforme as panquecas vão ficando prontas, coloque em um prato ao lado, uma por cima da outra para mante-las quentes até você fazer todas.
  6. Pronto! Decore com mirtilo, amora, morango ou qualquer fruta de sua preferência! Coloque mel ou Mapple Syrup para adoçar.

DECORE // OPCIONAIS:

  1. Frutas picadas ou um pouquinho de mel
  2. Coloque um colher de sopa de pasta de amêndoas ou amendoim no topo

panquecas sem glúten

EXTRA:

  • Se houver dificuldade para achar alimentos, gosto bastante desse site que vende online.
  • Vale uma olhadinha no meu post  Places That I Love, para saber restaurantes que recomendo!!
  • Mel ou Maple Syrup: Caso sofra com algum desiquilíbrio metabólico, como resistencia à insulina, Diabetes, dislipidemias ou sobrepeso, seja consciente de que mesmo sendo super saudáveis, esses dois ingredientes são ricos em carboidratos e podem causar picos de glicose no seu sangue! Portanto, consuma com moderaçã0! Sempre consulte um profissional nutricionista para uma orientação personalizada!

Comentários e dúvidas serão bem vindos (desça até o fim dessa página). 

 

Portuguese Version? Click here!

gluten free pancakeGLUTEN FREE OAT PANCAKES

Sundays are made for pancakes! If you take a look at my Instagram pictures, you will see that I love pancakes, especially on Sundays. When I am feeling inspired, I like to make them at home with a giant mug of almond milk and coffee! After a long week, nothing can be better than a delicious, super nourishing breakfast among a lazy day of relaxing activities (like spending the whole day watching movies! Yay!).

healthy pancakes

 

Pancakes can be a really easy to make, healthy breakfast for you! There are so many ways to make them: using different flours, seeds, fruits, etc. I like this recipe because it’s filled with oats, which are really helpful to your body! Oats have significant amounts of beta-glucan, a soluble fiber that is well known for controlling glucose levels and cholesterol. It might also increase the “friendly” bacterias in your gut which help in boosting your immune system against several infections. There are many health benefits to consuming oats on a daily-basis and pancakes are one of my favorites ways!

This recipe is gluten free, dairy free, and high in fiber! You will only need a mixer (or a blender), the ingredients, and a pan. Hope this will perfectly suit your Sunday! Enjoy!

Recipe

INGREDIENTS

  • 1 1/4 cup of gluten free oats (you can grind them in your blender)
  • 1 whole egg (organic, if possible)
  • 1 cup of almond milk (or any other milk you like. See my Homemade Nut Milk Guide)
  • 1 tbs of coconut oil or organic butter
  • 1/2 tea spoon of baking powder
  • 1/2 tea spoon of baking soda
  • 1/4 cup of coconut sugar
  • Dash of sea sat
  • 1 tea spoon of ground cinnamon
  • 1 sliced banana / Blue Berries
  • Honey or Maple syrup – to serve

INSTRUCTIONS:

  1. In a blender, pour all the ingredients (starting with the milk to help it blend) and blend it well.
  2. Heat pan on medium level for 5-10 minutes.
  3. Pour batter into the pan of whichever size you prefer.
  4. Include some slices of bananas or blueberries. as soon as you pour the batter.
  5. Cook the first side until the edges are no longer sticking in your pan and bubbles start to pop up on the top. Then, flip to the other side until it gets brown in color!
  6. Eat your pancakes warm and pour honey or maple syrup on top! Extra berries are super welcome!!!

gluten free pancakes

Extras:

  • Really good places to find healthy and good pancakes: Mothers’s Mkt, Altas, Mimis Cafe (mostly southern California). Check my Places That I Love for more awesome places to eat!!
  • Where to find the ingredients? Healthy Stores or online stores. Take a look at my eating local and healthy guide to find more ingredients.

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