Fluffy gluten-free, grain-free, vegan pancakes
Yummy nutrient dense pre-biotic powercakes!

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Fluffy gluten-free, grain-free, vegan pancakes

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2 Tbsp Chia seed
6 Tbsp Water
3 cups Almond milk (for best results) Or substitute your favorite non-dairy milk.
1 Tbsp Apple cider vinegar
3 cups Garbanzo flour
1 cup Cassava flour
1 Tbsp Baking powder Gluten free.
1 tsp Baking soda Aluminum free.
1 tsp Himalayan pink salt
½ cup Avocado oil
1 Tbsp Vanilla extract
½ cup Vegan chocolate chips
1 cup Fresh seasonal fruit Banana, mango, pineapple, peaches or apples.
1 cup Berries Fresh or frozen.
½ cup Chopped nuts
½ cup Shredded coconut
To serve:
6 oz Coconut oil Can substitute favorite vegan butter.
2 cups Raw honey For vegan substitute pure maple syrup or favorite jam or jelly spread.

These pancakes will wow your tastebuds as well as feed your gut bugs keeping you happy and healthy all day!



    • Add-ins

    • To serve:



    Yes, you heard that right. I am using gluten-free, grain-free, dairy-free, plant-based, vegan and ‘Fluffy’ together in the same sentence to describe a new TFC pancake recipe! What a mouthful, right? And what a delicious mouthful it is, as you are about to discover. Just combine a few marvelous ingredients along with some simple chemistry et puis voilà…fluffy, yes, fluffy pancakes. But before we get started on how to achieve this, please bear with me as I shed a little culinary light on the contents of these tasty treats.

    Growing up all I new about chickpeas (garbanzo beans) was that they were the pesky little round beans found in three bean salad that I would always remove so I could enjoy the green beans. They really didn’t jive with my palate with their chalky, somewhat dry texture and at the time the flavor wasn’t very appealing to me either (probably due in part because they came out of a can). Little did I know then that the mighty garbanzo was destined to re-emerge into my life as a culinary, dietary and nutritional powerhouse for the wonderful qualities it brings to the plant-based kitchen.

    Garbanzo flour works extremely well as a substitute for traditional flour in bread and other baking recipes. It is also particularly effective where eggs are being omitted in vegan applications as it yields egg-like results. In addition it possesses a formidable nutrition profile that will fortify any plant-based diet. Garbanzo flour is a great source of protein, iron and b vitamins. Furthermore it is a great source of pre-biotics, the food that the probiotics in fermented foods rely on to work their magic. And guess what? The fiber in garbanzos is classified as a ‘resistant starch’. Unlike starch from carbohydrates which can be difficult to digest, this kind of starch ‘resists’ digestion but is then recognized by our bodies as fiber. Essentially what this means is that our digestive systems don’t have to work as hard to process and assimilate this resistance starch ‘fiber’. Recent research has found that resistant starch, unlike other starches, is great for feeding our gut microbes thereby enhancing the health and functionality of our gut flora without the detrimental effects of regular carbohydrates.

    Another key ingredient, cassava flour, which I employ in this recipe, is also a resistant starch! Another trait of cassava flour is its ‘thickening’ properties that are beneficial in adding necessary ‘body’ to recipes. That leads us to another key ingredient in these powercakes: chia seeds. As you likely already know, chia seeds are a great source of protein (and who on a plant-based diet doesn’t strive to get more of that!)…but chia seeds are also a great source of calcium and omega 3’s. Furthermore like the cassava, and the garbanzos, chia seeds are effective in vegan recipes where eggs are being omitted. Garbanzo, cassava and chia seeds form the nutrient dense foundation for these pre-biotic plant-based powercakes and I have found that combining this trio of ingredients yields a marvelously fluffy pancake! Nope, no cardboard used in this plant-based recipe!

    I hope you enjoy these as much as we do.

    Happy crEATing,

    Love Liza






    5 minutes

    Make chia egg.

    Mix chia seeds with water and let mixture sit until it thickens and becomes gelatinous, about 5 minutes. Set aside.

    2 minutes

    Make sour milk.

    Mix Almond milk (for best results) or other plant-based milk with apple cider vinegar and let sit for 2 minutes. This sours the milk which then reacts with the baking soda causing the batter to rise, resulting in a fluffier pancake. Set aside.

    5 minutes

    Blend dry ingredients together.

    Measure dry ingredients into large bowl and mix together until well-combined. Sometimes garbanzo flour will form into little balls that don't break up well with a whisk, so feel free to use your hands to ensure all the lumps are massaged out. Prepare a large 'well' in the middle of the mix as a reservoir for the wet ingredients.

    3 minutes

    Mix batter.

    In dry mix reservoir add oil and vanilla. Then add chia 'egg' mixture and half of the sour milk. Begin to mix with whisk adding more milk slowly when needed. Mix until well-combined. Thin batter to desired pancake consistency by adding 1-2 Tbsp plant-based milk at a time.

    15 minutes

    Cook pancakes.

    Heat skillet or griddle over medium heat until consistent temperature is achieved. Scoop batter onto hot greased surface with a ⅓ cup measuring cup. Sprinkle desired fruit or extra toppings onto top of batter.
    Cook until bubbles form and begin to pop. Flip over and continue cooking until steam begins to rise. Remove pancakes from heat.


    Serve immediately.

    Serve with your favorite pancake toppings like vegan butter or coconut oil and pure maple syrup.



    After pancakes are completely cooled they can be refrigerated between panels of parchment paper in an airtight container or bag. They also freeze reasonably well for up to one month. For best results pre-freeze on a parchment-lined baking sheet for 20 minutes (so they don't stick together thereafter), then transfer to an airtight container. To reheat just pop in toaster or toaster oven until desired temperature is achieved.


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