Pancakes are delicious. Truth.
Pancakes, even the savory ones, are usually made with simple carbs that spike our insulin and then cause us to crash. Truth.
Korean pancakes, however, don’t play like that, and they can incorporate as much seasonal veg at you’d like.
The nutrient balance in Korean Pancakes comes from the relatively low amount of carbs to protein. Choose a high protein flour, like chickpea or buckwheat, along with eggs and you’re setting a base for long-term fuel. Variations to this recipe can occur through flour choice, veggie combos, and what flavor profile you want to create. What follows is a good road map (the only immoveable piece is when you add the egg!) play with what you’d like to from there.
½ cup flour (chickpea is recommended; makes the recipe GF, and adds more protein)
2/3 cup water
½ tsp salt
½ cup green onions, chopped
4-6 asparagus spears (or chopped greens, sliced zucchini, etc.)
1 jalapeno, minced
1 Tablespoon vegetable oil
Combine in bowl using whisk or in blender
2 Tbs raw sugar
4 Tbs soy sauce (Tamari keeps it GF)
4 Tbs water
4 Tbs rice vinegar
-Can also add:
Sriracha for heat
Tahini for thickness
Peanut or almond butter for texture & sweet
Crushed garlic cloves for umami
Mix together dipping sauce, set aside
Make batter by mixing flour, salt, and water in a big bowl.
Add chopped green onions, prep asparagus/seasonal veg and dice jalapeno pepper.
Heat nonstick pan with 1 TBS vegetable oil. Then spread the pancake batter evenly into pan. Lower the heat down to medium.
When the pancake is cooked about 70%, beat one egg and spread it in the center of the pancake and cook a few minutes over low heat.
Turn the pancake over. And cook another 2-3 minutes
Serve hot with dipping sauce and enjoy! Let me know how it goes!
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Owner of Honest Training
Certified Personal Training w/ a specialization in corrective exercise and small group personal training
Pit Bull Mom