Grain and Gluten Free Savoury Zuccini Pancakes
These super healthy low carb zucchini pancakes are a really good time!
I created this recipe while doing the Mitochondria Food Plan developed by the Institute for Functional Medicine.* This food plan is designed to optimize brain function, energy, and aging with grace — and although it’s not exactly an elimination diet, you do need to eliminate a lot of things!
However, this is has been created as more of a “way of life” plan than an elimination diet, so it can work for most people without concern.
For people who have family history or Alzheimer, dementia, cognitive decline or insulin resistance — or you want to get your hormones and health back in line, this is a great option for a person to explore!
I can’t even tell you how much cabbage I’ve been eating while exploring this food plan, which I love and will soon share a recipe for my new favourite way to enjoy it, but these savoury pancakes are a JOY to switch things up!
Also, they couldn’t be easier to make!
*If you would like to learn more about this plan zoom to the bottom of this post where I discuss it in more depth.
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Ingredients
1 small-ish zucchini, shredded. About 1.5 - 2 cups
4 eggs
1/2 tsp of apple cider vinegar
1/2 cup almond flour
2 - 3 tbsp coconut flour, depending on how much shredded zucchini you end up with, and how moist it is.
1/2 tsp baking soda
2 tbsp fresh herbs. Basil is my favourite but parsley, chives, and maybe even cilantro would be delicious also. If you don’t have fresh herbs, no problem! Just use about a tsp of dried basil in place of the fresh.
Tiny pinch of salt and some fresh black pepper.
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Instructions
Shred the zucchini and place in a medium sized bowl.
Add the 4 eggs , apple cider vinegar, and fresh or died herbs and blend really well. I use a fork and whisk everything together, as in, put your muscles into it!
Add the almond flour, coconut flour, baking soda, and pinch of salt and pepper, and mix it all together. LET IT REST FOR 5 MINUTES. You need to give the coconut flour time to do the work of absorbing up the liquid from the eggs and zucchini.
The batter should be pretty thick but not TOO thick… how’s that for some instructions? ;)
Heat a cast iron frying pan to medium heat and add a touch of coconut or avocado oil, making sure to lightly coat the pan. Make sure the pan is to temperature when you add your batter.
Scoop out (I use a heaping soup spoon - probably about 1/4 cup per cake) the batter and carefully drop into the heated pan. Shape into nice pancake shape. The batter is pretty thick so it won’t pool into a pancake shape on it’s own necessarily. You gotta work it.
Cook about 1.5 - 2 minutes per side, or until both sides are nice golden brown. Same as a regular pancake, don’t try and flip it too soon… Be patient! Cooking is basically a form of meditation, so if you can just be cool and enjoy it you can count those as your meditation minutes!
Once cooked I like to transfer them to a cookie cooling rack so the heat/moisture combo doesn’t make the pancakes go soft.
Don’t over crowd your pan and add a touch more oil for each batch if needed.
See below for serving suggestions!
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Serving Tips
Homemade mayo makes an amazing dip for these savoury cakes, and it could not be easier to make. You gotta give it a go if you like mayo!
https://gwenjohnson.ca/gwens-kitchen/the-easiest-homemade-mayo-ever
Fresh salsa, or salsa of your choice. Locally I’m a huge fan of Sabrosa Salsa with it’s simple ingredients and fresh taste.
Micro greens or fresh salad greens. I love https://www.flourishmicrofarm.com/ for the always surprising mix we get delivered weekly.
(I like to serve mine with the all of the above options for a truly DELICIOUS meal)
Ripe avocado slices with cherry tomatoes and a dusting of fresh herbs. Yummmmmm.
Simple salad greens with some homemade balsamic dressing, or try creamy cashew, or try them with dairy free tzatziki…
https://gwenjohnson.ca/gwens-kitchen/top-5-simple-salad-dressing-recipes-we-use-on-the-regular
https://gwenjohnson.ca/gwens-kitchen/delicious-dairy-free-tzatziki
Also, if I’m being totally honest, I will just grab a few out of the fridge and chow them as I run out the door to go do a thing.
It’s not all plated service around here!
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Final Thoughts + Information On The Mito Food Plan
Because coconut flour is PACKED with gut healthy fibre, that’s what absorbs the liquid from the zucchini and helps them not be a puddle in the pan. So if you have a small amount of zucchini you can start with less coconut flour.
It’s also important to know that you need to let coconut flour rest in the liquid to absorb it! So don’t go rushing in with buckets of the stuff right off the hop! Add the 2-3 tbsp and give it five minutes to do its business.
Mito Food Plan Information from IFM
(The information below is modified from information created by The Institute for Functional Medicine.)
The Mito Food Plan is described as an anti-inflammatory, low-glycemic, gluten-free, low-grain, high-quality-fats approach to eating…. simple right? ;D
The plan is designed to supporting healthy mitochondria through the use of therapeutic foods that improve energy production.
Mitochondria are structures in every cell that make energy by using oxygen and nutrients from food. The cells in the brain, heart, nerves, muscles, and organs all have higher concentrations of mitochondria. These parts of the body are more susceptible to a premature decline in function caused by a host of common affronts like poor nutrition, high stress, and toxin exposure.
The Mito Food Plan supports cellular energy production, overall vitality, and healthy aging.
Insulin resistance and diabetes has been shown to increase the risk of dementia, including Alzheimer's disease. The mildly ketogenic, low-carb approach of the Mito Food Plan is helpful in producing ketones, an efficient alternative to glucose for the brain.
Ketones are absorbed faster than glucose and produce less oxidative stress in the body. Oxidative stress has been implicated in many chronic and neurological conditions. The Mito food list can assist in preventing the development of chronic and neurological diseases by helping people choose specific foods that enhance mitochondrial function.
Mitochondria are pivotal for cellular function, overall vitality, and graceful aging. Simply stated, the Mito Food Plan uses food for optimal energy while preventing accelerated aging in our most susceptible tissues.
If you would like to learn more about this powerful Food Plan, please feel to reach out via email or fill out the intake or contact me forms. https://gwenjohnson.ca/contact
If this sounds like something you would benefit from I would be happy to work with you on making lifestyle changes to have you FULL of energy, mental clarity, and really be thriving in your life.
What I can tell you from personal experience is that even though I normally eat very well, challenging myself to do this plan has made me realize that I can always do better — and when I do I FEEL BETTER! ;)
In the meantime, enjoy a stack of these savoury zucchini pancakes that are a bound to increase your energy, vitality, and overall enjoyment of your day!
Kindness for 8 million days,
Gwen Johnson, FMCHC
