I developed this pancake recipe nearly a decade ago, it has been my favourite pancake recipe to date! it's flavourful, moist but not gummy, most of all, packed with nutritious ingredients. it is a complex recipe, some of ingredients that are interchangeable, I will lay those out in the in recipe below.


暗崁了十年的無麩質煎餅食譜終於分享出來啦,不是故意要隱藏這麼久,因為自從高生食飲食(下午兩點前基本上只吃水果)後就很少吃 pancakes,畢竟它是早餐的食物。加上七年前剛搬回台灣生活時很多食材是找不到或非常難取得的,近年因為無麩質飲食慢慢被瞭解後尋找食材變得越來越容易,食譜中有些食材也可以依照方便性更換(會在下方食譜列出來)。



// banana bread pancakes //

serves 3

| ingredients |

batter:

1/4 cup brown rice flour

1/4 cup tapioca starch -or- potato starch

1/2 cup gluten-free oats

1/2 cup sorghum flour -or- teff flour

1/2 cup almond meal -or- walnut meal

1 + 1/2 tsp aluminium-free baking powder

1/2 tsp baking soda

1 Tbsp flax seeds -or- chia seeds

1 Tbsp coconut sugar -or- palm sugar

1/4 tsp salt

1 tsp ceylon cinnamon (optional)

1 large ripe banana -or- apple, cored

1 + 1/4 cups water

1 tsp pure vanilla extract (optional)


dry:

1/4 cup coconut flour (not flakes)

1/4 cup almond meal -or- walnut meal


| to serve |

seasonal fruit, maple syrup or blueberry compote: simmer blueberries and your choice of sugar or maple syrup with a touch of lime/lemon zest and juice, cook until thickened.


| steps |

  1. put all of the batter ingredients into a high speed blender, blend until very smooth.

  2. in a mixing bowl mix together the coconut flour and almond meal, then pour in the batter mixture and combine well.

  3. pour desired amount of pancake batter into a heated and oiled(I used coconut oil) skillet, cook on very low heat until the pancake starts to bubble, takes about a minute or two. flip and cook for another minute or so until cooked through.


enjoy right away with fresh fruit, and your choice of maple syrup or fruit compote.



// 香蕉面包煎餅 //

三人份

| 食材 |

濕食材:

1/4 杯 糙米粉

1/4 杯 樹薯澱粉 -或- 馬鈴薯澱粉

1/2 杯 無麩質燕麥片

1/2 杯 高粱粉 -或- 畫眉草籽粉

1/2 杯 杏仁粉 -或- 核桃粉

1 + 1/2 茶匙 無鋁泡打粉

1/2 茶匙 小蘇打粉

1 湯匙 亞麻籽 -或- 奇亞籽

1 湯匙 椰子糖 -或- 棕櫚糖

1/4 茶匙 鹽

1 茶匙 錫蘭肉桂 (可省略)

1 根/顆 香蕉 (大) -或- 蘋果、去籽

1 + 1/4 杯 水

1 茶匙 純香草精 (可省略)


乾食材:

1/4 杯 椰子粉 (非椰蓉)

1/4 杯 杏仁粉 -或- 核桃粉


| 配料 |

當季水果、純楓糖漿,或藍莓果醬:藍莓、楓糖、檸檬皮、檸檬汁,小火煮至濃稠。


| 步驟 |

  1. 將濕食材放入高速攪拌機打至非常滑順。

  2. 取一個鋼盆或大碗加入乾食材拌勻,再把打好的面糊加入並攪拌均勻。

  3. 熱煎鍋、刷上油(我使用椰子油),用大湯勺將面糊倒入鍋中再用湯勺輕輕鋪平,非常小火煎至表面起泡約1-2分鐘,用鏟子翻面後再煎約1分鐘至熟透。


搭配水果、楓糖或水果醬,立即享用。










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  • Lily Lin


I rarely use my waffle maker, so it's nice to put it to good use. this perfectly crispy hash brown recipe is easy and fun to make. enjoy right away or make a few to keep the fridge/freezer. makes making breakfast or a snack super quick.


拿出了一年用不到幾次的鬆餅機,做出外層超酥脆的薯餅。也適合當作備餐,冷藏或冷凍保存,讓製作早餐或零食更快速。


shred the potatoes with a food processor, I use a magimix, or a potato grater.


用食物處理機(我用 magimix)或是手動刨絲器將馬鈴薯刨成絲。


add in desired spices, herbs and seasoning.


加入喜歡的香草、辛香、和調味。





squeeze the excess liquid out, form the mixture into balls, and cook in a waffle maker.


用手擠出多餘的水分,並將馬鈴薯壓成球狀,用鬆餅機煮熟。



// waffle iron hash browns //

makes 8-10

| ingredients |

1000 g potatoes, I used a mix of russet & yukon gold

1 sprig fresh rosemary, minced

3-4 cloves garlic, minced, I used a garlic press to save time

1 tsp himalayan salt


extra virgin olive oil

| to serve |

enjoy with ketchup, a sprinkle of salt or any sauce you like!



| steps |

1. Pre-heat your waffle iron.

2. peel the potatoes, or not, your choice.

3. shred the potatoes in a food processor, I use a magimix, or with a potato grater. I prefer using a food processor because it's quick, and also safe for your fingers.

4. combine the prepped ingredients in a big mixing bowl, let it sit for 15 minutes.

5. after 15 minutes a lot of liquid will form at the bottom of the bowl. form the mix into balls whilst squeezing the excess liquid out.

6. brush the iron with a little bit of extra virgin olive oil. place one ball of the mixture into the waffle iron, press it flat slightly with your fingers, be careful not to burn them, and close up the iron to cook for around 8 minutes. or until the outside crust is nicely browned.


enjoy right away! these are also great for freezing, separate each layer of hash browns with parchment paper to prevent them from sticking to each other. re-heat in an oven or air-fryer as breakfast or a quick snack.


also, feel free to season these however you like! to make this recipe oil-free, omit the olive oil.


these will take a bit of time to make as you can only cook one at a time. so schedule to make these on a day off, whist prepping other dishes or doing other chores. I really do enjoy multi-tasking (is it just me?).





// 鬆餅機薯餅 //

8-10片

| 食材 |

1000 g 馬鈴薯、我用了褐皮和黃肉兩種混合

1支 新鮮迷迭香、切碎

3-4瓣 蒜頭、切碎,我用壓蒜器完成

1 茶匙 西馬拉雅鹽岩


適量 初榨橄欖油

| 配料 |

番茄醬,或任何喜歡的醬汁。

| 步驟 |

1. 預熱鬆餅機。

2. 將馬鈴薯削皮或不削皮都可以。

3. 用食物處理機或是手動刨絲器將馬鈴薯刨成絲。我使用了 magimix 食物處理機,省時間也比較安全。我認為刨片刀或刨絲器都是很容易讓手受傷的工具。 4. 將所有食材放入一個大鋼盆攪拌均勻,靜置15分鐘。

5. 15分鐘後會產出許多水分,一邊用手將馬鈴薯壓成球狀,一邊將多餘的水分擠出。

6. 在鬆餅機上刷上少許的橄欖油,將一份馬鈴薯上進機器烤8分鐘左右至外層酥脆成咖啡色。


趁外皮酥脆趕快吃掉!如果要備餐冷凍保存,可以使用烤培紙隔開以免黏在一起。要吃之前在用烤箱或氣炸鍋回溫。


調味可依個人喜好隨意調整。如果要製作無油版本就不需要橄欖油了。


因為要一個一個製作其實會花上一陣子,所以可以安排在備餐日製作,或是同時可以做其他家事。最喜歡同時做很多件事了!



526 views0 comments
  • Lily Lin

Updated: Oct 16, 2019



kitchari, is a basic ayurvedic stomach soothing food. it means mixture, in this case, a mix of grain and bean. this simple porridge is very easy on the digestion, filled with soothing and anti-inflammatory spices like turmeric, ginger, coriander, cumin and mustard seeds. great to have for when the digestion is weak, or simply enjoy on the daily.


「kitchari」是「阿育吠陀」裡的基本料理。它的意思是混合,在這是代表穀物和豆子的結合。這是道對消化系統有益的粥,使用溫和、暖胃、抗發炎的香料 - 薑黃、薑、芫荽、孜然和芥末籽。很適合在身體或消化系統不適時當作主食,或單純的每天享用它。




in this recipe, I used mung beans and taiwanese long grain rice, normally it would call for basmati rice, but for a more sustainable choice, I used a local grain. I also used whole dry mung beans and have them sprouted before cooking.


it's very easy to prepare sprouted mung beans but does require time ahead. simply soak the mung beans in water, about 4 times its volume, in a sprouting jar for 6-8 hours. on a chilly day taipei day like this, it is ok to leave at room temperature to soak but change the water once every 3-4 hours. if it's hot, I would throw it in the fridge to soak for 12 hours. if soaking at room temperature, you will see the beans starting to sprout and that's when it's ready to be sprouted. pour the soaking water out of the jar, leave the jar up-side-down sitting in a bowl, rinse every 3 hours until the beans looks like the photo below.


if you don't feel like going through the sprouting process, simply replace with split mung dal.


這個譜用到有機綠豆和有機台灣秈米,通常 kitchari 食譜裡會需要有印度香米,但是我們環保一點用在地的食材。另外再煮之前我還將綠豆催了芽。


催芽很簡單,只是需要花時間。將豆子倒入催芽罐,倒入約4倍體積的水浸泡6-8小時。如果是像現在秋天台北的溫度,是可以放在室溫浸泡的,最好3-4小時換一次水,如果天氣比較熱我建議直接方冰箱12小時。如果是在室溫泡水,過了6-8小時應該就會開始長出小芽,這就代表浸泡時間完成可以開始催芽。將罐子裡的水瀝乾,倒立放在一個碗裡,每3小時沖一次水,直到綠豆看起來像以下照片。


如果沒有時間催芽也沒關係,直接使用綠豆仁也是可以的。



the next process I'm sharing is completely unnecessary. I did it entirely for esthetic reasons, so the porridge can look less green in the photos.


because I'm using whole mung beans, instead of split mung dal, there will be green skin present. it does not effect the taste of the porridge and is totally ok to leave them in. but I'll share how I removed most of the skin anyway.


I first threw the sprouted mung beans in a big pot and filled it with water, moved my fingers around to loosen the skin. then I put the pot on the stove to cook just until it comes to a boil, and removed it from the heat. most of the skin will float to the top, then I used a sieve to remove as much of the skin as I could. I am not encouraging this procedure, it was a pain, and quite impossible to remove all unless you pick them out one by one.

接下來的這個步驟是不必要的,單純為了拍照讓顏色鮮艷一點而這麼做。


因為我用的是整粒帶皮的綠豆而不是綠豆仁,所以煮出來的粥會看起來綠綠的,但這完完全全不影響粥味道。還是讓大家知道我是怎麼將大部分的皮去除的。


首先我把催好芽的綠豆放入一個大湯鍋,用手指把豆子的皮鬆開,放到爐台上煮至沸騰,馬上關火,這時皮會浮起來,就可以把它們用濾網撈起,但無法全部都去除,除非一顆一顆挑。我強烈不推薦這麼做,因為蠻浪費時間的,毫無意義。




// kitchari //

serves two - three


| ingredients |

100 g mung beans, sprouted or split mung dal

1/2 cup local long grain rice or basmati rice (you can also add in some quinoa) 6 cups water 2 Tbsp coconut oil

1/2 tsp mustard seeds 1/2 tsp cumin seeds 1.5 cm ginger, grated 3/4 tsp ground turmeric

1/2 tsp ground cumin 1/2 tsp ground coriander

1/4 tsp ground white pepper to taste salt


| to serve |

seasonal veggies of your choice

handful of cilantro


| steps | 1. rinse the rice with water until clean, add it along with the sprouted mung beans and water into a pot. bring it to a boil, then turn to low heat to cook for 30 minutes, stir often.

2. in a separate small pot, heat the coconut oil on low heat. add the mustard seeds and cumin seeds to toast until they start to turn colour, add in ginger, give it a stir, turn off heat, then add in the rest of the spices and mix well.

3. once the porridge is cooked, remove from heat and add in the spices mixture. you can add in salt at this point, or how I like it is to sprinkle salt over it before eating. 4. top off with your choice of veggies, cooked or raw and sprinkle with cilantro.






// 阿育吠陀米豆粥 //

2-3 人份


| 食材 |

100 g 綠豆、催芽 or 綠豆仁

1/2 杯 秈米 or 印度香米 (也可以加入少許的藜麥) 6 杯 水 2 湯匙 椰子油

1/2 茶匙 芥末籽 1/2 茶匙 孜然籽 1.5 cm 薑、磨成泥 3/4 茶匙 薑黃粉

1/2 茶匙 孜然粉 1/2 茶匙 芫荽粉

1/4 茶匙 白胡椒粉 適量 鹽


| 配料 |

季節時蔬

香菜


| 步驟 | 1. 用濾網把米洗淨,和催芽綠豆、水一起放入大湯鍋煮沸,調成小火後煮30分鐘,常常攪拌以面底部燒焦。

2. 在另一個小鍋裡放入椰子油小火加熱,加入芥末籽和孜然籽,煮到開始變色馬上放入薑,攪拌後關火,加入其他香料攪拌均勻。

3. 粥煮好後,關火,將香料拌入,這時候可以加鹽調味,或是我喜歡在要吃以前最後灑上。 4. 擺上準備好生的或是熟的季節時蔬和香菜。









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