Saturday, July 10, 2010

Oat Fiber Pancakes

These are my favorite pancakes.  They are mostly fiber with omega 3s and goodness from golden flax meal, and coconut oil.  They have a great texture for pancakes and don't have that overbearing flax taste.  If you add apple cider vinegar to the mix they come out very light and fluffy.  You can also make them in the microwave in a small square container for bread, on high for 1 1/2 min.  I also use this in my puff pancakes using my puff pancake pan.  Oat fiber is available online at netrition.com or Honeyville, and you can also get it at Amazon.com.  It is not the same as oat bran and you won't get the same results or carb count if you use oat bran.

 


                    
* Exported from MasterCook *

                            Oat Fiber Pancakes

Recipe By     :Ginny Larsen
Serving Size  : 1     (2 small or one large)
Categories    : Bread, Breakfast or snack

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  2        tablespoons  oat fiber -- (available at netrition.com or honeyville)
  2        tablespoons  flax meal, Golden
  1/4      teaspoon  baking soda
  1/4      teaspoon  baking powder
  1         packet  Truvia -- (or 1 TBS other sweetener)
  1         large  egg
  1         tablespoon  coconut oil -- melted
  2        tablespoons  water -- (or DaVinci Sugar free syrup if making sweeter)
  1        teaspoon  cinnamon -- (optional)

Melt coconut oil in small bowl. (I use a soup bowl).  Mix in egg and water or syrup, stir in all the remaining ingredients and mix well.

Either cook as you would a pancake, on a pancake griddle, or you can use to make puff pancakes, in a puff pancake pan, or put the bowl with the mix into the microwave and cook on high for 1 minute.

Description:
  "Made with oat fiber and flaxmeal, has a soft light consistency, and can be used as a one minute muffin in the microwave also"
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Per Serving: 189 Calories; 18g Fat (67.8% calories from fat); 5g Protein; 14g Carbohydrate; 13g Dietary Fiber; 187mg Cholesterol; 503mg Sodium.

Serving Ideas : As a mini cake or muffin, I make these with 2 TBS of DaVinci syrup and cinnamon and cook in a silicon mini bundt pan in microwave on high for 1 minute.  I frost with a quick mix of 2 oz. of cream cheese, 1 TBS of granular Splenda, and 1 TBS DaVinci syrup.  What a treat!

NOTES : carb amounts are almost all fiber... unusable

38 comments:

  1. This was very tasty and I happened to have oat fiber from Netrition.I added a little vanilla to it. According to them, the fiber count quoted is per cup (I think it was 35g) but the amount in the recipe calls for 2 TBS which would amount to 6gms of fiber according to the oat fiber package. Is this a correct assumption?

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  2. Hi Laura,
    I got my oat fiber from Honeyville. Here is their nutrition info:
    http://honeyvillegrain.com/Images/Labels/OatFiber.jpg
    It is according to 28g. I don't know how much that is in Tablespoons! I wonder if I added the wrong info in my MasterCook. You may be right! I guess I better look into getting the right info there. Sorry about that!

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  3. This definitely shows me I need to get a scale. :p

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  4. Ok... I used a digital scale and weighed it and 28g came close to 1/4 cup, so I changed the nutrition info according to that. But it is hard to get it exact because it depends on how you scoop it in the cup as to how much it will weigh! Each time I came up with a different weight, but 1/4 cup is the closest I can get to a volume measurement of 28g. of oat fiber on my scale. Hope that helps! At any rate... it is pure fiber, so all of it is unusable carbs, it does not raise blood sugar.

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  5. Just to make sure, I emailed Honeyville and they confirmed that it was about 1/4 cup

    28 grams is about ¼ cup.

    Regards,
    Chris Ondatje
    Director of E-Commerce
    Honeyville Food Products, Inc.
    www.HoneyvilleGrain.com
    chriso@honeyvillegrain.com
    (888) 810-3212 ext. 1001

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  6. I am looking for a bread recipe with Oat fiber and wheat protein isolate. anybody got one? please

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  7. Anonymous, the closest I can come to it is my pizza crust recipe: http://ginnyslowcarbkitchen.blogspot.com/2010/06/low-carb-buffalo-chicken-pizza.html

    You could make a focaccia type bread out of it. I am gluten free right now so I haven't done anymore things with wheat protein but I think Low Carb Friends has a great thread on "simple white bread" http://www.lowcarbfriends.com/bbs/lowcarb-recipe-help-suggestions/458570-just-simple-white-bread-thread.html you might find something there.

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  8. Hi, Ginny! MADE & LOVED your oat fiber pancakes (and your blog). Would you mind if I linked it to a lowcarbfriends.com thread asking for oat fiber recipes? So many of us bought o.f. (for some purpose I can't remember) and several threads have asked "what do you use it for??" It would sure help others to know how tasty o.f. can be & what great properties it adds to baked goods like these fluffy, filling babies! Delish, i'll be making them regularly-what a great way to use up my o.f. AND enjoy natural, cholesterol-lowering treats!

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  9. I'm glad you liked them! Yes, please, go ahead and post. :)

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  10. I made them in the form of a cake in the microwave, and topped them with the cream cheese frosting - except I used suger free black cherry syrup in the topping. Really good. One of your best recipes I think. Thanks.

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  11. I'm so glad you are enjoying them! And that's really great that it makes a good cake also in the microwave. :) I miss being able to use this recipe myself. I can't tolerate the oat fiber anymore. :( I really loved this recipe too, and miss it.

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  12. We had these pancakes for dinner and my hubby loved them! Thanks for a pancake recipes that tastes great, and is very filling!

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    Replies
    1. That's great! Thanks for letting me know! :)

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  13. how much apple cider vinegar should we add to make it light and fluffy?

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    Replies
    1. You would use it in place of the 2 TBS of water

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  14. Ginny, I have a question about oat fiber. I have been making oat bran muffins to lower our cholesterol, but oat bran has a lot of carbs. Does oat fiber have the same cholesterol lowering properties as oat bran?

    Thanks, Dee

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  15. Dee, I'm not a nutritionist or anything, but from what I've read it does. You might just google it and see what you find.

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  16. Thank you, Ginny. Can I use it cup for cup as a substitute? Or is it too drying? I emailed Honeyville and she said it is very concentrated fiber.I've never use oat fiber and don't understand how it works, and if it can be used like oat bran.I can't find any info except a few recipes on LowcarbFriends that use small amounts of it.Any information you can share is welcome.

    Thanks, Dee in CA

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    Replies
    1. I have not used it in a while now, because I've gone gluten free, and Honeyville said theirs is not gluten free, but when I used it I would just use small amounts mixed with other flours such as almond flour or flaxmeal. I'm not sure how you would compare it to using oat bran. I suppose it would depend on what you are making. I think you would probably use less than oat bran in a recipe. I guess you would have to experiment. I really wish I could still use it! I loved the consistency it gave baked goods when I did.

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  17. Ginny, have you tried Carb Zero Bread? It is Gluten Free and made with Oat Fiber and Flax Meal. I am sensitive to oat protein and gluten...are you?
    I bought a loaf last night from Whole Foods $10.99!! But, so far I don't think it is bothering me and the fiber is helping with irregularity. Doesn't sound like there are any GF Oat Fiber brands available for consumers.

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    Replies
    1. No, I haven't tried that. No it doesn't seem there is any GF oat fiber that I'm aware of. I've used gluten free oat flour, but very little as too much raises my blood sugar, but I don't really know how sensitive to it I am. Wow! $10.99?? I guess I'll stick to making my own bread. I've found psyllium husk powder to work really well in bread, as well as helping me with IBS. I've been using that more lately.

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    2. Thanks for replying Ginny. I done some web search and appears the GF Oat Fiber is not available for consumer purchase :(
      Oh well. The Carb Zero bread is availbe online for $6.99 per loaf. Pamela

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    3. How does the Carb Zero bread taste?

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  18. YUMMO!! Just made these for the first time and hubby said I could throw away any other pancake recipes I have on file. I multiplied all ingredients by 6 (except cinnamon) and ended up with about 12 good sized pancakes. Consistency and taste were superb! I did have to add additional liquid and opted for club soda as the extra liquid. Nice and fluffy! Added toasted walnuts to batter and topped with some Costco frozen berries (thawed of course) and DaVinci Sugar Free Pancake Syrup. As I said, YUMMO! :-)

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    Replies
    1. That's great!! :) Great idea! I'm so glad these hit the spot for you and your hubby! :)

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  19. Is oat fiber a grain or wheat though, I am trying to stay off of wheat, eliminate it altogether. I know oats are a grain and oatmeal really spikes blood sugar. How is this different? I saw some recipes on Jennifers blog and shied away from them.

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    Replies
    1. Oat fiber is pure fiber from the oat. It has no effect on blood sugar at all because it is pure fiber. It is not oat bran, it is the pure fiber. Some people can use oats if it is certified gluten free even if they cannot have wheat, but everyone has to know their own body and how it is affected. I had to quit using the oat fiber because when I went wheat free I wrote to Honeyville and asked if their oat fiber was gluten free and they said it was not. So unfortunately I cannot have this pancake anymore which saddens me because it was my favorite! I have not found a good substitute yet.

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    2. Ginny,

      Thank you for your message. Here is a recipe I recently used and thought it was good. I've tried a number of pancake recipes which have left me underwhelmed to say the least. Since pancakes are a favorite of mine, I was glad to find something that wasn't so dry and tough and flat and tasteless. I still am on the lookout though. I am a Christian too and was so glad to see your testimony on your front page and not buried somewhere in your pages. Blessings to you.

      http://urbanposer.blogspot.com/2011/12/perfect-dairy-free-almond-flour.html

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    3. Those look wonderful! Thanks! And it's a blessing to meet a fellow believer always! :)

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  20. Forgot to tell you that I tried the one minute bread/bun/cake with the cream cheese filling. It was so good. I was going to have dinner with a friend Tues. nite and there was just enough time between when I had eaten last and when we were going to eat, that I needed a little somethin'. I only ate 1/2 of it and that was enough and ate the second half the next morning. I made another one tonite to eat with my Celestial Seasonings herbal Lemon Zinger tea. I am pre-diabetic and am trying to overhaul my diet and total approach to food. I actually think from some of the newest info that is out now that I am a T2. Wondering if you might recommend something here on your website that is easy and just has the common ingredients that would be a good baked item for about 15 people in a bible study group that they would not be able to tell was wheat free. Thanks. God Bless.

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  21. That sounds like a lovely combination with the Lemon Zinger tea! Glad you enjoyed it! Not sure if I can think of something right off hand for 15 people, but if you look through my pages you might find an idea. On the left sidebar my pages are listed with all my recipes. If I think of something I'll let you know.

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    Replies
    1. Based on the above comments, I was still confused about how much fiber is in oat fiber. Honeyville information states that in 100 g of oat fiber there is 90 g of fiber. That is to say oat fiber is 90% fiber. Ginny verified that 1/4 cup weighs 28 g. Since there are 4 tbsp per 1/4 cup, divide 28 by 4 to get 7 g. Then multiply by 0.9 which calculates to 6.3 g of fiber per tbsp. So your pancake recipe would have 12.6 g of fiber just from the oat fiber. How did I do?

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    2. LOL, well I'm not good at math and it usually hurts my brain, but I'm glad you figured it out! ;) I just put it in my MasterCook and let them figure out per serving.

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    3. How does mastercook work? Do you type the ingredients and amounts then hit anaylize to get calories etc? I'm not familiar with such software. What version do you use? How do you like it?

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    4. I have MasterCook 11. You get a bunch of recipe books that they already have in there, plus you can make your own recipe books within the software. You just enter the recipe and the nutrition info is supplied. So nice! I love it. Certainly makes life easier when low carbing. All my recipes when copied and pasted in my posts have the nutrition info given. Here is the website for it: http://store.valusoft.com/MasterCook-Version-11-Download_p_41.html I got it from Amazon.

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  22. I just tried this pancake recipe, and (although I made a few changes) they came out great! First, I doubled the recipe to make pancakes for two. Second, I separated the eggs and beat the whites with an egg beater until they formed stiff peaks (this is something I've always done with my pancake batter). I substituted one T of almond meal for one of the T of flax meal. I also eliminated the sweetener and the cinnamon. When I mixed everything together (except the egg whites), the result was a thick, gelatinous blob that I couldn't imagine turning into a pancake, so I added more water, a tablespoon at a time, until the mix resembled pancake batter. I probably doubled or tripled the water. Finally, the batter looked about right to me. I then folded in the egg whites and cooked these like I would normal pancakes. We ate them with sugar-free syrup, and they were really delicious! My boyfriend said, "You'd never know there's no flour in these!" We even had one pancake extra, and now our four dogs will weigh in with their verdict :) Thanks for the recipe.

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    Replies
    1. Thanks for sharing your tweaks and I'm glad you liked them! The flaxmeal could be what made them so gelatinous. I haven't made these for ages now, but I miss them! Since going gluten free have not been able to have them. I do love the way oat fiber makes bread things turn out.

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