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hdyhouse · #1 06-30-2007, 09:36 AM

Here is the recipe I created for l/c pancakes. This recipe makes about 50
3"-4" pancakes with a nice nutty "whole wheat" flavor. I separate the cooled pancakes with wax paper and then freeze for later use. They reheat nicely in the microwave so it makes for a quick breakfast.

1 24oz carton 4% fat cottage cheese
12 eggs
3/4 cup soy flour
3/4 cup pecan meal
1/2 cup soy protein isolate
1/2 cup oat fiber
2 tsp baking soda
2 tsp vanilla
1/2 cup sugar equivalent a/s

Put eggs and cottage cheese in a blender and process until smooth. With the blender running, add the soy flour and soy protein isolate to incorporate. (If your blender is large enough, continue adding the remaining ingredients. If the blender gets too full, simply transfer the contents to a large bowl and whisk in any remaining ingredients. Heat an electric skillet or frying pan, add a little butter or pan spray, and when hot, add 2 tablespoons of batter per pancake. Cook until the top is dry and then flip to brown the other side. Using liguid splenda, there are 47 net carbs in the entire recipe.

I also use this as the base recipe to make l/c waffles. For the waffles, I add 1 stick of melted butter and increase the soy protein isolate and oat fiber to 3/4 cup. If necessary to thicken the batter more, I then add a little more oat fiber.

babybluejay1 · #2 06-30-2007, 11:21 AM

This sounds delicious!

Bronwyn · #3 06-30-2007, 12:26 PM

Thank you, Henry, for posting this recipe. I do not understand what "1/2 cup sugar equivalent a/s" is. I have been using DaVinci gourmet syrups, stevia and erythitol in various combinations and been satisfied but do not know what a/s means. I cannot use splenda as it makes my sugars go high. I have oat bran hot cereal from Bob's red mill but do not have oat fiber. Are these the same product? I can check at the Merc for the oat fiber and they will probably have that. I'm assuming that the soy flour is full fat soy flour. This sounds like just what I have been looking for in a pancake or waffle. Great that they freeze well. Bronwyn

hdyhouse · #4 06-30-2007, 09:39 PM

Mary, a/s is the abbreviation for "artificial sweetener". I use the term sugar equivalent because different sweeteners come in different strengths. For this recipe, with the sweeteners you have, I would use a combination of stevia and erythritol to equal the sweetening power of 1/2 cup of sugar. For example, erythritol is about 70% as sweet as sugar, so you could add 1/2 cup of erythritol plus a little stevia. Alternatively, you could just use 1/2 and see how you liked it or use 3/4 cup of erythritol to approximate 1/2 cup of sugar. Oat bran hot cereal is not the same thing as oat fiber. I looked at Oat bran when I first started this WOE (way of eating). However, it had too many carbs for me to use. Oat fiber is a nice thing I found that is pure fiber with 0 net carbs. I use it daily to add fiber to my diet. I add it to my morning bowl of Maggie's cereal. I use it in ground beef to replace bread crumbs. I gives meat loaf an old fashioned texture and makes hamburgers juicy. I also add it to fauxtatoes to increase the fiber content and to improve the texture of the dish. Here is a link to the website where I order it. They also have good prices on a lot of other low carb ingredients that I use.
http://honeyvillegrain.com/

hdyhouse · #5 06-30-2007, 10:00 PM

Mary, since you use the Davinci syrups, which are sweetened with liquid sucralose (splenda), I suspect that it is the carrier in the granular splenda that is messing with your blood sugars. You may want to look into getting some liquid splenda to use as a sweetener. It is truly 0 carbs.

QueenMama · #6 07-02-2007, 08:38 AM

Henry, I'm not a big fan of soy flour, so I think I might try these with flaxseed meal instead. It'll boost the fiber and also add omega-3s to the mix. And I also might sub whey powder for the soy protein isolate. You have me drooling for pancakes now. Shame on you!

hdyhouse · #7 07-02-2007, 09:24 AM

Nita, the pancakes do not have a soy flour taste. However, I think any l/c flour substitute would work. I also think the whey powder would be just fine.

Bronwyn · #8 07-03-2007, 10:26 AM

Thanks to all of you. You have answered questions that I have been needing answers to. I especially appreciate the way to figure how much erythitol to use. Trial and error wastes a lot of money! I have been trying to get some liquid sucralose but so far no luck. I am sure that the carrier in the splenda is what is making my sugars soar. I will try the honeyvillegran company as I have not seen their site. I assume that oat bran and oat fibre are the same thing. Picked oat bran up at the store yesterday. If it's not the same I would like to know. I will be trying some of your interesting suggestions for using oat bran if it's the same as oat fiber. I love to cook and am now switching to all low carb. My partner has diabetes but refuses to see the doctor about it. He has been making some dietary changes on his own but still eats way to many higher carb items. Well, it's his own responsibility and when he gets some damage to his body then he will start paying attention. Meanwhile, I am working on providing all low carb diet for both of us. Well, I am off to look for this new provider of lowcarb supplies. Maybe, I'll be able to make pancakes. One thought I've had is that I will substitute tofu for the cottage cheese. I don't think it will hurt the carb count. Again Thanks, Bronwyn

hdyhouse · #9 07-03-2007, 12:49 PM

Mary, I hope my earlier post did not confuse you. Oat bran is NOT the same thing as oat fiber. Oat fiber has 0 net carbs. According to the USDA Nutrient Database, raw oat bran has 48.75 net carbs per cup. Here is a link to that database. I use it all the time to check the carb count on food.
http://www.nal.usda.gov/fnic/foodcomp/search/

Sweet_Pea · #10 07-03-2007, 04:12 PM

Hi Bronwyn, I just wanted to tell you that I am diabetic and on quite a bit of insulin and for me, the splenda doesn't raise my blood sugars at all, but maybe it reacts differently with others. Good luck with cooking low carb. It is so much easier when you can cook the same for all in the household.

Carrole

QueenMama · #11 07-03-2007, 09:24 PM

Mary, if you can't find liquid Splenda, you can use FiberFit. I get it from www.netrition.com. It's not as concentrated as other forms of liquid Splenda, and it has fiber added. One teaspoon of FiberFit is equivalent to 8 teaspoons of sugar. And it's 0 carbs. I use it more than I use the more concentrated liquid Splenda. You can order the concentrated liquid Splenda at www.sweetzfree.com.

I've heard of people having blood sugar problems with granular Splenda. The liquid form shouldn't affect your blood sugar at all.

You also might look into stevia for sweetening.

Maggie · #12 07-04-2007, 11:13 AM

I find packet or granular splenda raises my BGL's. The liquid (fiberfit or sweetzfree) variety does not. I've also found the erythritol to be the only sugar alcohol which I can safely use, since it has very little effect on my blood sugar levels, where the other sugar alcohols are as bad as regular table sugar.

Just my own experience.

BTW, the pancakes are a wonderful thing.

lisabinil · #13 07-05-2007, 02:39 PM

Quote:

Originally Posted by hdyhouse

Here is the recipe I created for l/c pancakes. This recipe makes about 50
3"-4" pancakes with a nice nutty "whole wheat" flavor. I separate the cooled pancakes with wax paper and then freeze for later use. They reheat nicely in the microwave so it makes for a quick breakfast.

1 24oz carton 4% fat cottage cheese
12 eggs
3/4 cup soy flour
3/4 cup pecan meal
1/2 cup soy protein isolate
1/2 cup oat fiber
2 tsp baking soda
2 tsp vanilla
1/2 cup sugar equivalent a/s

Put eggs and cottage cheese in a blender and process until smooth. With the blender running, add the soy flour and soy protein isolate to incorporate. (If your blender is large enough, continue adding the remaining ingredients. If the blender gets too full, simply transfer the contents to a large bowl and whisk in any remaining ingredients. Heat an electric skillet or frying pan, add a little butter or pan spray, and when hot, add 2 tablespoons of batter per pancake. Cook until the top is dry and then flip to brown the other side. Using liguid splenda, there are 47 net carbs in the entire recipe.

I also use this as the base recipe to make l/c waffles. For the waffles, I add 1 stick of melted butter and increase the soy protein isolate and oat fiber to 3/4 cup. If necessary to thicken the batter more, I then add a little more oat fiber.

When I plug this into MasterCook I get 54.31 net carbs or for 50 pancakes 1.0862 net carbs each-for 25 pancakes 2.1736 net carbs each.

hdyhouse · #14 07-05-2007, 07:18 PM

Lisabinil, Thank you for running this through MasterCook. I have had some issues with MasterCook calculations in the past. I rely on the USDA Nutrient database whenever I can. However, my view of the MasterCook calculation is that it confirms my calculation because the results are not significantly different. One of the things I realized when I first started this WOE is that there was not uniformity in various databases concerning the carb count on an ingredient. As a result, I chose to use the USDA database to rely upon. Different databases use different values for various ingredients. For example, the Atkins carb counter database lists raw chopped broccoli as having 2.3 carbs with 1.3 grams fiber for 1 net carb per 1/2 cup. The USDA Nutrient Database for the same amount shows 2.92 carbs with 1.1 grams of fiberfor 1.92 net carbs which, you will note is almost twice the net carbs as the Atkins site. I do not know which one is the most accurate. However, when I have a choice, I rely on the USDA site.

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