Low GI Diet Recipe – Oat Pancakes
These are for a filling low GI breakfast, which means that your blood sugar level won’t skyrocket when you eat them, and that breakfast will keep you satisfied for most of the morning. The original idea comes from Staffordshire in the UK where they are traditional, but dying out. In Staffordhsire there used to be shops devoted entirely to these pancakes, and they were cooked side by side with bacon and eggs on the same iron griddle.
20 grams wholemeal flour
100 grams oat flour
10 ml cooking oil
10 ml baking powder (=generous teaspoonful)
These quantities are not particularly important and should be varied according to your taste. The wheat flour is in there to make the pancake lighter – you could do without it. The oil is there to make the pancake less likely to stick to the pan, and could be eliminated. The baking flour lightens the pancake (obviously) and you can substitute yeast to leaven the mixture, and while that is the traditional way it slows down the cooking process. If you are not allowed salt, yeast would be preferable to baking powder, but it’s a pain to do the raising. You could probably double the flour content (staying with one egg) which would make the pancakes less easily broken. You can also add a little porridge oats, shredded ginger, cinnamon, and so on. You can use water instead of milk. Nothing is sacrosanct !
Mix all the ingredients in a bowl, gradually adding the milk. Small lumps don’t matter. As the batter will thicken as it stands, you may need more milk than you initially added.
The batter should be liquid enough to pour a thin layer into your frying pan. Wait until bubbles break through the pancake and its surface ceases to glisten. Then turn over and cook a little more.
These oat pancakes are very versatile – delicious with bacon and egg.
Or else a little marmalade (better than jam because its strong flavour means you eat less).
Or plain yoghurt (all the natural sugars have been used up in its fermentation, so low GI). Or apple puree. Or sliced apple, oranges etc.