Who would’ve thought: powdered milk in place of flour. Ray Peat really is a genius! These beauties are rich in calcium and protein, and almost completely devoid of PUFAs. They’re surprisingly fluffy, with a texture fairly similar to a regular pancake, but without the gluten, phytates and starch.
Skim milk powder (not full fat milk powder, here‘s why) is also a handy nutrient-dense ingredient to have in your pantry for thickening ice cream and custards, in place of things like gums and cornflour.
Milk Powder Pancakes
2/3 cup skim milk powder (I used this one)
1 good egg
1/8 cup (2 tbsp) milk (more if you prefer them thinner like crepes)
1 tbsp caster/superfine sugar (omit for a savoury version)
fat pinch of salt
butter or refined coconut oil for cooking (I prefer refined to unrefined for cooking as it has a higher smoke point).
And you’ll need a well-cared-for non-stick pan.
Combine all the ingredients to make a smooth batter (I find it comes together best when I use my electric hand beater). If you have the time and the patience, let this rest in the refrigerator for at least 20 minutes, to allow the milk powder to properly dissolve. But if not just get cooking.
Heat some refined coconut oil in your pan, on low-medium heat. Spoon in mixture to whatever size. Warning: they will cook quickly! So cook them on a lower heat and keep your eye on them. You want to avoid too much colour, and you definitely don’t want them burnt. Flip them as soon as they’re slightly golden.
I recommend you eat them immediately! They’re best when they’re still warm; once they start to cool down the texture isn’t quite as good
Serve with lemon and sugar, maple syrup and blue berries, honey and greek yoghurt, homemade marmalade, stewed apples and ice cream, lemon curd, fruit compote and mascarpone …
Obviously you can double or triple the recipe. It’s great to make a couple of day’s worth of mixture and have it on hand in the fridge so it’s ready to grab at breakfast (or anytime of the day). The mixture will get thicker the longer it’s left, so if it’s too thick just whisk in an extra splash of milk to thin it.
nutrition numbers: Although I could easily eat a whole batch, half of this recipe makes enough for a (more conservative) serving for one, and provides about 19g of protein, 30g of carbohydrates and 3g of fat (with additional fat from the fat you cook them in), as well as (among other micronutrients) a hefty 560mg of calcium … a good portion of a healthy 2000mg daily quota.
variation: Ricotta Hotcakes - Just add 1/3 cup ricotta and the zest of half a lemon into the mixture.
Ray makes mention of milk powder pancakes at 27:30 into this KMUD radio interview here
Disclaimer: My posts are not meant to be individualised treatment plans, protocols, etc. I share what I research and use, and that is it. They are meant to spark thought based on the normal anatomy, physiology and biochemistry of the body. The information contained in this blog should not be used to treat or diagnose disease or health problems and is provided for your information only.
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