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Lean Recipe: Pancakes, no sugar/no butter

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This recipe is ideal for anyone who doesn't want the insulin swings, osteoporosis, increased risk of diabetes, excess bodyfat, and tooth decay that come from eating refined sugar. It's also ideal for anyone who doesn't want the clogged arteries and saturated fat that butter provides. These pancakes contain required-for-health unsaturated fats. Not only are they out-of-this world delicious, but just one will fill you up! This recipe makes a batch to feed a family of four for a weekend.

  • 8 tsp sesame oil (or another unsaturated oil)
  • 10 eggs, large (preferably free-range)
  • 1 apple
  • 2 cups water
  • 1 cup amaranth flour
  • 1 cup soy flour
  • 3 tblspn arrowroot powder
  • 2 tsp baking soda
  • tsp salt
  • 2 oz vanilla
  • 8 tblspn cinnamon
  • 1 tspn nutmeg
  1. Apply thin coating of oil to pan.
  2. Mix oil, eggs in large bowl.
  3. Puree apple in blender (do NOT peel), using about the water.
  4. Add pureed apple to mix, rinse blender into bowl with remaining water and 2 tblspn cinnamon.
  5. Mix in amaranth and 2 tblspn cinnamon..
  6. Mix in soy and 2 tblspn cinnamon.
  7. Put pan on medium heat
  8. Mix in the remaining dry ingredients.
  9. After mixing the above, add vanilla.
  10. Add water as needed for consistency (don't let the batter be too thick)..
  11. Use a ladle, in a spiraling motion, to pour batter into pan.
  12. Immediately sprinkle with cinnamon. Cover pan.
  13. Turn cake when first side is golden brown.

These pancakes use no saturated fat or processed sugar. The cinnamon will boost your metabolism (burning fat in the process), and the high protein of the amaranth and soy will nourish your muscles. The fat in these is the kind your body needs for healthy nerves and tissue, as well as for the metabolism of other fats. These are also high in fiber.

We recommend you not add any sugars or syrups to these cakes (or any other foods), but if you "need" more of a sugary taste, use a fine maple syrup or some honey. Check the label to make sure you are not getting cane sugar in any of its many forms.


If your interest in these healthy, tasty recipes has anything to do with fitness, take advantage of the free articles and discount athletic nutritional supplements you can access from the menu at left.


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