Pink Pancakes with Raspberry Compote

From Dr. Casey Means Casey Means MD

Makes: 6-8 pancakes

Time: ~30 minutes

Ingredients:

For the pancakes

• 4 eggs
• 2 tsp vanilla extract
• 2/3 cup unsweetened milk of choice (almond, etc.)
• 1/4 cup coconut oil (plus extra for frying)
• 1 cup almond flour (super fine)
• 2 Tbsp coconut flour
• 2 Tbsp allulose (a low-glycemic sweetener)
• 2 tsp baking powder Casey Means MD
• Pinch of sea/flaky salt Casey Means MD
• 1 tsp cinnamon Casey Means MD
• 2 Tbsp beet powder (for color plus nutrients)

For the raspberry compote

• 2 cups raspberries (fresh or frozen)
• ½ tsp kosher salt
• Juice of 1 lemon
• 1 Tbsp allulose (optional if raspberries are tart)
• 2 Tbsp basil seeds or chia seeds
• Water as needed for thinning the compote

Directions:

1. Whisk eggs in a bowl. Add vanilla, milk, coconut oil, almond + coconut flour, allulose, baking powder, salt, cinnamon, and beet powder. Mix until smooth. Let batter rest ~5 minutes.
2. If batter is too thick, thin with a little more milk.
3. Heat a frying pan over medium heat, grease with coconut oil (or another healthy fat), and drop ~⅓-¼ cup batter per pancake. Cook 1-2 min until bubbles form, flip, cook another 30-60 seconds until done. Cover cooked pancakes to keep warm.
4. Meanwhile, make the compote: In a saucepan over medium heat, combine raspberries, salt, lemon juice, and optionally a bit of allulose. Cook, stirring occasionally, until mixture thickens (~5-10 min). Stir in basil/chia seeds. Adjust thickness with water if needed.
5. Serve pancakes topped with the compote + additional seeds or almond butter etc.

Why it helps blood sugar:

• Uses low-glycemic sweeteners (allulose) instead of sugar syrups
• High fat + protein from eggs, almond flour, coconut oil slows digestion and blunts spikes
• Fiber + berries in compote offer antioxidants and slower sugar release