Posted by: crunchynurse | January 16, 2010

Sourdough Pancakes and Waffles

I discovered a few years ago, that even the “healthiest” boxed breakfast cereal does not make a very healthy breakfast.  Even without the sugar, the grains in the cereal experience high temperatures and pressure as they are extruded from a machine to form various shapes or flakes.  This denatures the protein in the grain and destroys nutrients, possibly including the nutrients that are added to the product to provide various vitamins and minerals.  In addition, grain that is not soaked in an acidic medium or sprouted prior to preparation contains antinutrients, such as phytic acid, that block the absorption of the few nutrients remaining in the cereal, bread, or other grain product.  Therefore the modern processing methods used the make boxed breakfast cereal are rather incompatible with good nutrition.  For more information, read section on cereals in this article.

The buttermilk, kefir, sour raw milk, or whey in this recipe provide the acidic medium to make the flour more digestible and nutritious.  For your health and the health of your children, it is very important that your milk products come from grass fed animals.  The milk should not be pasteurized or homogenized, as this destroys nutrients and enzymes.   To learn why, visit  If you would like to make fresh buttermilk for the recipe (and butter) you can learn how here.

Sourdough Pancakes and Waffles Recipe

1 1/2 cups whole wheat flour, unsifted
1/4 cup fresh milk, preferably raw milk from a grass fed animal
1/4 cup olive oil
1 cup all purpose flour, unsifted
2 tablespoons granulated sugar (you could use rapidura or muscavado sugar)
1/2 cup sourdough starter (If you need starter, you can get one here for the cost of postage.)
1 tsp aluminum-free baking soda
1/2 teaspoon salt
2 cups warm buttermilk, kefir, naturally soured raw milk, or whey (I use cold and it works fine)
2 large fresh, organic eggs from pastured hens

1.  In a large mixing bowl combine the whole wheat flour, all purpose flour, sourdough starter, and buttermilk.  Beat until blended.  Cover and refrigerate overnight or for at least 8 hours.  (I use the kitchenaid bowl and just put a lid on it and stick it in the fridge.)  Ideally, you would use freshly ground flour, but lacking that, King Arthur flour is one of the better quality commercial flours available.

2.  Beat together the eggs, milk, and oil.  Add this to the flour mixture and stir in just long enough to blend.  NOTE:  For waffles, increase oil to 1/3 cup.  (I just take the KA bowl out of the fridge, lock it into the base, and dump in the eggs, milk, and oil and turn it on.)

3.  Combine sugar, baking soda, and salt.  Stir into batter just long enough for ingredients to blend, and let stand for about 5 minutes.  (Again, I just dump in the dry ingredients and give it a whirl.)

4.  Preheat pancake griddle or waffle iron.  For the pancake griddle, I suggest cast iron or as a second choice, stainless steel.  You should avoid using nonstick pans for health reasons.  I use palm shortening in my pan but lard or bacon fat make wonderful pancakes too.  Ghee can also be used.  I use olive oil spray for the waffle iron because it is the only thing that keeps me from taking the waffles out of the iron in pieces.  Generally I make pancakes and waffles at the same time so I can freeze the leftovers for breakfast on a few other mornings.  I find that medium to medium low heat works best for the pancakes on MY stove.  I do find on my electric stove that the pan gets hotter as I cook and I need to turn it down a little.  Flip the pancakes when bubbles form and pop.  They should take about 1 to 2 minutes per side, depending on how hot your pan is.  I set a timer to keep me from burning them.

I am currently doubling this recipe because it buys me a few more easy mornings where the kids can warm up their breakfast by themselves using a toaster or toaster oven.  I am *so* not a morning person.


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