Need GFCF recipes? Start with pancakes!

I get a lot of questions about how to get started on a gluten-free casein-free diet (the autism diet). One great place to find some beginning recipes is at the GFUTAH website. This is where I found the pancake recipe that I use weekly (slightly modified). Anyway, check it out and I'm sure you'll find something that fits your child's taste. Look at the pancake recipe but I'll include my version here. By the way, the pancakes shown at right are from their website.


Bean flour mix (1/3 cup chickpea flour, 1/3 cup potato starch, 1/3 cup tapioca flour)*
2 tbsp sugar (or other sweetener)
2 tsp baking powder
1/4 tsp sea salt
2 tbsp oil
1/3 cup water + another half of 1/3 cup water
Cooking spray or oil for the pan
(I exclude egg or egg sub and xanthan gum on purpose in this recipe. Yes! It still works)

  • Combine the flour mix, sugar, baking powder and salt. Mix.

  • Add the oil and water and whisk. This should resemble normal pancake batter and not stick to the whisk but not pour off of it like water. Something in between. You'll know if it's too dry because the pancakes will look flaky and dry. It's just right if the pancakes show bubbles while cooking.

  • I spoon 1 tbsp batter onto a medium hot pan sprayed with original Pam. Turn when bottom is browned.

  • Makes about 1 dozen. I often make a double batch.

  • Note: I exclude the xanthan gum and egg sub because it tends to make the pancakes too gooey and not fluffy.

  • I also modify this recipe sometimes by adding 8 tsp carob powder (cocoa is fine if your child can handle it) and another 1/3 cup water to make "chocolate pancakes."

Thanks to the GFUTAH folks!


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