Recept: glutenvrije pannenkoeken
Gezond en verantwoord leven betekent niet dat je jezelf nooit meer zou mogen trakteren op een lekkernij die wat minder gezond is. Het is de kunst om dat met mate te doen en je niet dagelijks te laten verleiden tot het eten van dergelijke producten. Maar af en toe eens zondigen is natuurlijk geen probleem. Tenzij je een glutenintolerantie hebt, dan is het eten van veel gebakken producten, zoals koekjes, brood, pannenkoeken en nog veel meer etenswaren, juist wel een probleem. Gelukkig bestaan er steeds meer glutenvrije alternatieven. En de lekkerste glutenvrije pannenkoeken maak je in een handomdraai zelf met het onderstaande recept!
Wat is gluten?
Veel mensen hebben wel eens iets over gluten gehoord, maar weten eigenlijk niet precies wat het is. Laten we dus eerst eens kijken naar de achtergronden van een glutenvrij dieet. Gluten is een eiwit dat niet in water kan worden opgelost. Dit eiwit komt voor in tarwe, rogge, gerst en spelt. Dat zijn granen die veelal gebruikt worden voor het maken van brood, koekjes en gebak. Maar ook in muesli, havermout, pizza en pasta zit dus gluten. En wat te denken van een glas bier? Dat wordt immers niet voor niets gerstenat genoemd. Ook daar zit gluten in, evenals in bijvoorbeeld bloem of paneermeel. Het gevolg is dat veel kant-en-klare producten, van worstjes tot sauzen en van toetjes tot snoep, ook gluten bevatten. In de natuur dient gluten als reservevoedsel voor de plant. In dierlijke producten komt dit eiwit niet voor.
Intolerantie
Normaal gesproken kun je producten met gluten gewoon eten. Het eiwit wordt in ons darmstelsel verteerd. Maar bij 1% van de bevolking gebeurt dat niet. Deze mensen lijden aan de auto-immuunziekte coeliakie, ook wel glutenintolerantie genoemd. Wanneer deze mensen gluten eten, vertoont de dunne darm een ontstekingsreactie. Het gevolg daarvan is dat slijmvlies van de darmwand beschadigd raakt. Hierdoor worden voedingsstoffen niet meer goed opgenomen in het bloed. Mensen die lijden aan coeliakie mogen geen gluten binnenkrijgen, anders gaat het mis. Er is ook nog een groep mensen die na het eten van producten met gluten last krijgt van darmklachten en vermoeidheid. Zij hebben geen last van ontstekingen, maar zijn wel extra gevoelig voor gluten. Ook deze mensen hebben baat bij een glutenvrij dieet.
Lekkere pannenkoeken
Het maken van heerlijke glutenvrije pannenkoeken is beslist niet ingewikkeld. Je hebt er slechts een paar ingrediënten voor nodig:
- 1 liter (soja)melk
- 500 gram glutenvrij bloem
- 2 eieren
- Zout naar eigen inzicht
- Kokosolie of roomboter om in te bakken
Meng de melk, de bloem, de eieren en het zout in een ruime kom. Roer het mengsel met een garde door elkaar tot een glad beslag ontstaat. Als het te dik blijft, voeg dan meer melk toe, als het te vloeibaar is, voeg dan meer bloem toe. Verwarm een theelepel olie in een koekenpan en bak de glutenvrije pannenkoeken aan beide zijden goudbruin.
Variatietip
Je kunt bij het maken van het beslag ook wat rozijntjes toevoegen of geschaafde plakjes appel voor een frisse twist.
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