Vegan Gluten-Free Pancakes

The first time I noticed the concept of plant-based, gluten-free, and whole foods was when dining with friends at the restaurant, Plants Eatery. When I was a kid, I had a bad impression of vegetarianism because of my relatives. At that time, I thought that vegetarian food was generally greasy and tasted heavy; moreover, there were only a few choices other than soy products. If cooking at home is also troublesome, the ingredients are particularly monotonous. However, the dishes I tasted at Plants Eatery gave me an insight. It turns out that healthy vegetable dishes can be so delicious.

After returning to our daily routine, the different dietary concept also departs from our lives. We eat as usual and do not change our eating habits. A few months ago, my daughter told me after school that there is a classmate who has to eat gluten-free food to avoid food allergies. “Do you know? I think she is poor. On her birthday, the gluten-free muffins that her mother baked were tasteless. Does she really have to eat this food for life?” Because of my daughter’s words, I have begun to have an interest in gluten-free recipes. After looking through the recipes and seeing beautiful pictures, I was confused: “The photos look delicious, but are gluten-free foods really bad?”

So I had an idea. I told my daughter: “We try to cook some gluten-free dishes. If it’s delicious, then introduce it to your classmates. What do you think?” Unexpectedly, my daughter who did not like gluten-free food actually promised, and could not wait to pick recipes with me. After reading a lot of recipes, we decided to focus this challenge on salty food that can be used as meals.

The two recipes in this article are referred to two groups of my favorite German bloggers. Their information will also be clearly marked at the end of the article. I particularly like the way they photograph food, which is different from other ordinary photographers. In their pictures, they made foods themselves to present stories. So even if you don’t follow their recipes, you can also enjoy the photos they take.

第一次注意到全植物(plant-based)、無麩質(gluten-free)、全食物(whole foods)這些關鍵字是跟著朋友在Plants Eatery用餐時才真正認識。小時候因為親戚的關係,對吃素的印象不怎麼好,總覺得素食食物普遍油膩、口味偏重,而且好像除了豆製品之外的選擇很少;如果在家烹調也麻煩,食材特別單調。不過在Plants Eatery所品嚐到的食物卻讓我開了眼界:啊,原來健康的蔬食料理可以這麼好吃呢。

等回到生活中,這些蔬食關鍵字也從日常中遠去,我們吃食照常,沒有改變飲食習慣。幾個月前女兒放學後說,班上有個同學檢查出來必須得吃無麩質(gluten-free)的食物食品才可以避免過敏的症狀。「不過你知道嗎?我覺得她好可憐。她生日的時候,她媽媽烤的無麩質馬芬好難吃,一點味道都沒有。她真的一輩子都得吃這種食物嗎?」因為女兒這一番話,我開始對無麩質食譜產生興趣;翻食譜研究之後,看見張張美麗的圖片心裡卻疑惑了:「照片看起來都十分美味呢,無麩質食物真的不好吃嗎?」

於是動了念頭跟女兒說:「我們自己試著做做看無麩質料理,如果好吃的話再介紹給你同學,好嗎?」沒想到對無麩質食物沒有好感的女兒一口說好,還迫不及待和我一起挑食譜。看了很多道料理之後,我們決定把這次的挑戰重點放在可以當成正餐的鹹食上。「雖然很想做甜點蛋糕,但我覺得還是做幾道平常可以吃的食物比較實在吧。」女兒這麼說。於是,我們挑了「韓式煎餅」以及「水波蛋酪梨煎餅」這兩道食譜當作這次無麩質料理挑戰。

食譜分別是參考兩組喜歡的德國部落客,他們的資訊也會在文章末端清楚地標示。我特別喜愛他們拍攝食物的風格,與一般標榜清新清楚的拍照手法不同,而是更傾向於讓食物說故事的情境拍攝法。所以,就算不依照他們的食譜做出全植物(plant-based)、無麩質(gluten-free)、全食物(whole foods)的料理,也可以欣賞拍攝的照片呢。

Related article 延伸閱讀:Plants Eatery

Korean pancakes

韓式煎餅

Ingredients 所需食材
  1. Mung bean 180g / 綠豆 180g
  2. Water 300ml / 水 300ml
  3. Gluten-free soy sauce 80ml / 無麩質醬油 80ml
  4. Sesame oil 2 tablespoons / 麻油 2匙
  5. Rice syrup 3 tablespoons / 大米糖漿 3匙
  6. Chili x 1 / 辣椒 1支
  7. Ginger 20g / 薑 20g
  8. Salt, black pepper proper amount / 鹽、黑胡椒 適量
  9. Onion 1/2 / 洋蔥 1/2顆
  10. Carrots about 120g / 紅蘿蔔 約120g
  11. Shallots x 2 / 青蔥 2支
  12. Vegetable oil proper amount / 植物油 適量

How-To
  1. Soak green beans for 3-4 hours or overnight.
  2. Dipping sauce: Cut the chili in half, then remove the seeds, and cut into filaments (if you want to keep the spicy flavor, keep some chili seeds). Peel and grind the ginger (10g add to the dipping sauce, and keep the other half for the next step). Then mix evenly with soy sauce, sesame oil and rice syrup.
  3. Place mung beans (wash and drain), water (300 ml), ginger (step 2. remaining ginger from the step 2.), salt and pepper in a food blender and mix well. Do not make it too fine to keep the texture. Remove them from the food mixer, and place them in the pot.
  4. Peel the onion and cut it into thin strips. Peel the carrot and cut them into filaments. Then cut the green onions into thin rings (keep half for the next step) and mix them with the step 3.
  5. Heat the pan and fry with vegetable oil. Each time, place about two tablespoons of mixture (from the step 4) in a pan and fry. In the beginning, the mix mung bean paste is a bit difficult to form. Fry one side completely until it is golden and crispy, and gently flatten it with a spatula, and then it will be easier to fry the other side.
  6. Remove the pancakes from the fire, add some green onion, cut the pancakes into small pieces, and serve with the dipping sauce.

This Korean pancake should be eaten as soon as it is removed from the fire. Especially the spicy sauce makes it more delicious. However, it is also tasty when it is cold. The first plant-based, gluten-free, and whole foods dish has changed my daughter’s attitude toward gluten-free foods. She finished her pancakes with her fingers and ate the last piece.

作法:
  1. 將綠豆泡水3-4小時,或是隔夜。
  2. 沾醬:將椒去籽切成細絲(如果想保留些辣味,就保留些辣椒仔)、薑去皮切成末(10g加入沾醬中,另一半留著備用),並與將醬油、麻油、大米糖漿均勻攪拌。
  3. 綠豆(洗淨並且瀝乾)、水(300ml)、薑(步驟2.所剩餘的薑末)、鹽、胡椒粉放入食物攪拌機中攪拌均勻。不用把綠豆打得過於細碎可以增加口感,從食物攪拌機中取出之後放入鍋中備用。
  4. 混和料:洋蔥去皮切成細長條、紅蘿蔔去皮切細絲、青蔥切細圈(一半留著備用),然後與步驟3.混和。
  5. 熱油鍋,以植物油煎食。一次大約兩湯匙混和料放入油鍋中煎;混和料剛入鍋時會以為無法凝固成型,不過只要先讓一面完全煎煮至金黃色、酥脆,過程中適度地以鏟子平面輕輕壓平,之後再翻面就容易許多。
  6. 起鍋之後擺盤,灑上些許蔥花,切成小塊就可以沾著醬汁享用了。

以綠豆為主、蔬菜為輔的韓式煎餅熱熱的吃很爽口,尤其微微帶著辣的沾醬讓煎餅更加美味;冷著吃,有一股綠豆的清香,口感很細緻。第一道自家烹調的全植物(plant-based)、無麩質(gluten-free)、全食物(whole foods)料理就已經改變了女兒對無麩質食物的態度,一連兩天上桌當成小菜,都被她以舔著手指吃下最後一塊的模樣完食,著實可愛。

Avocado Pancakes with poached egg

水波蛋酪梨煎餅

Ingredients / 所需食材
  1. Avocado x 2 / 酪梨 2顆
  2. Soy milk 50-100ml / 豆奶 50-100ml
  3. Rice flour 120g / 米製麵粉 120g
  4. Shelled hempseed 1 tablespoons / 去殼大麻仔 1匙
  5. Baking powder 1 teaspoon / 泡打粉 1茶匙
  6. Nutmeg 1 dash / 肉荳蔻 微量
  7. Egg x 1 / 蛋 1顆(一人份)
  8. Salt, black pepper 1 dash / 鹽、黑胡椒 適量
  9. Red onion x 1 / 紅洋蔥 1顆
  10. Rosemary x 1 / 迷迭香 1枝
  11. Honey 1 teaspoons / 蜂蜜 一茶匙
  12. Coconut oil / 椰子油 適量

How-To :
  1. Stir and mix the avocado with a fork and add soy milk slowly.
  2. Mix the rice flour, shelled hempseed, baking powder, nutmeg and salt and pepper evenly, and then add the step 1 into the dough.
  3. Heat the pan and fry the pancakes with coconut oil. Each time, place about two tablespoons of mixture (from the step 2) in a pan and fry. In the beginning, the dough is a bit difficult to form. Fry one side completely until it is golden and crispy, and gently flatten it with a spatula, and then it will be easier to fry the other side.
  4. Cut the red onion into filaments, heat the pan, add coconut oil. And then add onion, and rosemary, cook until the onion is soft. Add honey, salt, and black pepper before removing from the fire.
  5. Meanwhile cooking the caramel onion, prepare a pot of hot water for the poached egg. There are some tricks to cook, check some youtube videos, and you will find them out.
  6. Place the pancakes and the poached egg, add pepper as you wish and then reserve.

The dish of avocado pancakes with the poached egg was delicious. It is a perfect meal for a weekend breakfast or brunch. However, my daughter doesn’t like the caramel onion; she added the hand-made strawberry jam on pancakes; it was also tasty.

作法:
  1. 將兩顆酪梨挖出,慢慢地加入豆奶,以叉子擠壓。豆奶依照實際攪拌情況斟酌,不需要全部加入,只要酪梨打成濃稠的泥狀即可。
  2. 將米製麵粉、去殼大麻仔、泡打粉、肉荳蔻、鹽、胡椒粉均勻攪拌之後,把步驟1.加入,再次攪拌均勻。這時可視情況將步驟1.剩餘的豆奶酌量加入,直到成為濃稠的麵糰即可。
  3. 熱油鍋,以椰子油煎食。一次大約兩湯匙麵糰放入油鍋中煎,酪梨麵糰比較軟,濃稠度較低,剛開始先讓一面完全煎至金黃色、酥脆,過程中適度地以鏟子平面輕輕壓平,之後再翻面就容易許多。雖然這麼說,不過其實很上手,沒有想像中不容易成型。
  4. 將紅洋蔥切成細絲,熱油鍋,加入椰子油、洋蔥、迷迭香直到洋蔥焦化軟爛,起鍋前淋上適量蜂蜜、灑上鹽巴、黑胡椒,均勻攪拌就可以起鍋準備裝盤。將焦糖洋蔥煎得有點酥脆更入味更好吃。
  5. 煎煮焦糖洋蔥同時,備鍋熱水煮水波蛋。煮水波蛋時有些小技巧,網路上有許多教學影片可以參考,手巧些其實不難。
  6. 把煎好的酪梨煎餅以希望的份量裝盤,放上水波蛋,再淋上焦糖洋蔥,依個人喜好灑上適量紅椒粉、黑胡椒即可享用。

這道水波蛋酪梨煎餅要趁熱吃,焦糖洋蔥的滋味和酪梨竟然十分合搭,再沾著半熟的蛋黃汁液呼嚕入口真是人間美味,是道符合大人口味的佳餚。女兒不喜歡焦糖洋蔥的味道,所以改成以甜口味入口,淋上鄰居剛剛贈送的手作草莓果醬、熱熱的吃反而成為了早餐最佳的選擇之一,就連另一半都很喜歡以甜的方式享用,也讓你參考。

After cooking two dishes of plant-based, gluten-free, and whole foods, it really changed our impression of healthy foods. It is easy to prepare the ingredients and the meals also look delicious. Not only delicious but also healthy. The happiest person was my daughter. She wrote down the recipes and the details and shared it with her classmate. She wants her classmate to eat healthily and enjoy delicious food.

However, gluten-free ingredients or foods are for people who have food allergies. We don’t have to change our dining habits only for the dietary trend. We should focus on the concept of “whole foods”. Using fresh ingredients to cook. Balanced nutrition is the real health.

Which dish do you like to try the most? The Korean pancakes or the avocado pancakes with the poached egg? Feel free to share these two recipes with your friends who have food allergies.

親手做了兩道全植物(plant-based)、無麩質(gluten-free)、全食物(whole foods)料理後真的改變了我們一家人對這類食物的刻板印象。不僅在食材準備上簡單,而且用料變化豐富,不只侷限於印象中的素食料理配料;擺盤後料理外觀頗有勾人食慾之姿,而且口感、滋味都很好,不輸一般料理。最開心的莫過是女兒,興奮地整理了一張小抄,把食材用料、做法寫下來跟同學分享,希望她吃得健康之外也能享受美味。

不過無麩質(gluten-free)食品或是食物其實不必完全地進入我們一般家庭之中,是患有食物過敏體質的人才需要;過度地把麥製品當中的蛋白質去掉而不食用也不均衡。一般沒有過敏的人以「健康」為理由大量地吃無麩質(gluten-free)料理其實反而失去健康的本意,反而應該著重在「全食物(whole foods)」飲食概念上,以新鮮食材烹煮料理,均衡飲食材才是真健康。

你呢?如果想試試看,想品嚐哪道料理,是口感爽口的「韓式煎餅」還是帶有濃郁口感的「水波蛋酪梨煎餅」呢?如果你也是麩質過敏體質,那這兩道食譜剛好可以讓你參考;或者分享給身旁有麩質過敏體質的朋友家人唷。Guten Appetit!

Sources of the recipes 食譜來源
Korean Pancakes 韓式煎餅:Kraut Koph出版著作 p. 48 / ISBN:978-3-88117-955-3 / Blog
Avocado Pancakes 水波蛋酪梨煎餅:Our Food Stories / Blog

1010-HOPE-ok-02_final

10/10 HOPE希望生活誌專欄文章
閱讀 / 訂閱文章

Outfit - Mango Lace Top, Embroidered culottes and Loafers - Yes! Please Enjoy

Fanning Tseng is the editor of Yes! Please Enjoy which was founded in 2012. Having lived in different cities and experienced different cultures, Fanning focuses on the connection between Europe and Asia. She is now working as a professional photographer and a full-time blogger. Moreover, Fanning is a regular feature columnist in several Chinese online magazines such as Vogue Taiwan, WOMANY and 10/10 HOPE. Get better informed by subscribing the Newsletter; moreover, let’s stay connected on Instagram and Facebook.

Tags from the story

發表迴響

你的電子郵件位址並不會被公開。 必要欄位標記為 *