Want to have pancakes, but worried about all the maida and sugar? Presenting this high-protein gluten-free Millet & Sattu Pancake recipe which is not only delicious but super-easy to make. This is a great healthy pancake option for kids, and delicious post-workout breakfast option.
Ingredients:
For the batter:
1/2 cup oats flour
1/4 cup finger millet (ragi) flour OR sorghum (jowar) flour
1/4 cup chana sattu
1 cup milk
2 tbsp honey
1/4 tsp cinnamon powder
1 tsp baking powder
1/8 tsp baking soda
1 tbsp salted butter
1/4 tsp vanilla essence (optional)
Oil/butter (for greasing)
For garnishing:
1/2 chopped mango
1 tbsp peanut butter
1 tsp honey
Serving: 6 pancakes
Nutritional Value (per pancake):
Energy: 129 kcal
Carbs: 17 g
Protein: 4 g
Fat: 5 g
Fibre: 1 g
Method:
Steps for making the pancakes:
In a bowl mix together oats flour, ragi or jowar flour and sattu flour.
Add milk, honey and vanilla essence (optional). Whisk the mixture properly till you get a batter of flowing consistency.
Now add the cinnamon powder, baking powder and baking soda to the batter and mix again.
Heat a pan and grease it with a little butter. Pour a little batter with a ladle on the heated pan, keeping the flame on low.
Cover the pan with a lid so that the top of the pancake gets cooked.
Remove the lid and check if the bottom of the pancake is slightly brown in colour. If it is, flip it over.
Now cook on the other side for a few seconds.
Remove from the pan and follow the same method to cook the rest of the pancakes.
Steps for garnishing:
Take a pancake. Spread a thin layer of peanut butter on top and put some chopped mangoes.
Put another pancake on top of this and repeat the process as above.
Now put the third pancake and top with peanut butter and a generous amount of mango pieces. Drizzle some honey and top it off with a sprinkle of cinnamon powder.
Your Millet & Sattu Pancakes are ready!
Recipe Video:
Know your Ingredients:
Chana Sattu
Chana sattu is made by grinding roasted chana (Bengal gram). Sattu has a cooling effect on the body, and is therefore a great summer food. With around 22 gm of protein per 100 gm, sattu is a great source of plant-based protein. In addition, the high biological value of 74 makes it a good quality protein that is easy to digest for the body. Sattu is also gluten-free and rich in various minerals like iron, calcium, zinc, phosphorus and magnesium. It has a low glycemic index, making it suitable for people with diabetes. Because of its high fibre content, sattu aids digestion and weight loss.
Finger Millet (Ragi)
Ragi is a millet which is packed with all the essential macronutrients - complex carbohydrates, fibers, fats and proteins, along with noteworthy levels of key micronutrients - vitamins and minerals. It is a gluten-free grain with many health benefits. Ragi is a rich source of calcium which is required for health bones and teeth. In fact, ragi has three times more calcium than an equivalent amount of milk. In addition, ragi contains considerable quantities of vitamins C and E, to boost immunity, and skin and hair health.
Sorghum (Jowar)
Jowar is a millet that is gluten-free and rich in protein and various essential vitamins, antioxidants, and minerals. It is loaded with good amounts of calcium, copper, zinc, phosphorous, potassium, and cell-building B vitamins. The rich quantity of potassium and phosphorous helps lower cholesterol and manage high blood pressure. Most importantly, the grain is incredibly rich in fiber and helps in controlling weight, and reduces chances of obesity and diabetes.
Oats
Oat is a gluten-free whole grain, which is high in protein and fat, fibrous, loaded with various vitamin and minerals, and rich in various antioxidants. Oats are high in the soluble fiber beta-glucan, which has numerous benefits. They help reduce cholesterol and blood sugar levels and promote healthy gut bacteria. Due to their fibrous nature, they help in feeling full for a longer time, and thus helps in weight reduction.
Mango
Mango, or the 'king of fruits, is rich in vitamins, minerals, and antioxidants. Mangoes are high in vitamins A and C, supporting healthy eyes, skin, and hair. The presence of amylase, water, and dietary fiber make mangoes good for digestive health. Further, the nutrients present in mangoes help improve immunity, have anti-cancer effects, and are good for heart health. However, due to a moderate-high glycemic index, eating mangoes may lead to a spike in blood sugar levels. So they should be consumed in moderation, especially by people with diabetes.