Recept: speltpannenkoeken
Een goede manier om de dag te beginnen is met het eten van speltpannenkoeken. Het is een lekkernij die verantwoord is wanneer je op de kilo’s wilt blijven letten. Speltpannenkoeken bezorgen je namelijk een langdurig verzadigd gevoel en je krijgt er ook nog eens veel energie van. Dat is natuurlijk precies wat je vroeg op de dag nodig hebt. Dit maakt een ontbijt met speltpannenkoeken tot een goede en gezonde basis om de dag mee te starten. Vooral omdat je ze heel goed kunt combineren met diverse soorten vers fruit, kun je eindeloos blijven variëren.
Basisrecept
Het basisrecept voor het maken van speltpannenkoeken is zeer simpel. Je hebt er maar een paar dingen voor nodig en je draait het beslag in een paar minuten tijd in elkaar. Geen smoesjes dus over veel werk in de keuken, het is een fluitje van een cent. Dit zijn de benodigdheden:
- 200 gram volkoren speltmeel
- 2 middelgrote eieren
- 350 milliliter (ongezoete) amandelmelk of havermelk
- Wat zeezout naar smaak
- kokosolie of roomboter, om in te bakken
Dat is alles! Voor de bereiding ga je als volgt te werk: meng het speltmeel in een ruime kom met de eieren, de melk en het zeezout. Roer het mengsel met een garde goed door en voeg desnoods nog wat extra melk toe als het beslag te dik blijft. Zodra je een mooie gladde massa hebt die goed te roeren is, is het beslag klaar.
Het bakken van de speltpannenkoeken
Verwarm een theelepeltje olie of boter in een koekenpan. Schep vervolgens met een pollepel wat beslag in de pan. Als je geen pollepel hebt, kun je hiervoor ook een grote opscheplepel gebruiken. Verdeel het beslag goed over de gehele bodem van de pan en bak de pannenkoek aan twee kanten tot deze goudbruin van kleur is. Leg de pannenkoek daarna op een bord en herhaal het bakproces totdat het beslag op is. Met de hierboven gegeven hoeveelheden ingrediënten kun je vier tot vijf grote speltpannenkoeken bakken. Uiteraard is dit geheel afhankelijk van de grootte van de pan die je gebruikt.
Variaties
Er bestaan diverse variaties op het bovenstaande basisrecept. Speltpannenkoeken hebben een relatief neutrale smaak, die je kunt beïnvloeden door extra ingrediënten toe te voegen. Rasp bijvoorbeeld met een fijne rasp een gewassen citroen en voeg vervolgens een theelepel citroenrasp toe aan het beslag. Een andere gouden tip is het toevoegen van avocado als ingrediënt. Doe stukjes avocado in een blender en pureer ze. Voeg ze daarna toe aan het beslag.
Beleggen met fruit
Je kunt de speltpannenkoeken beleggen met alles wat lekker is. Houdt hierbij wel altijd in gedachten dat je ook hierbij gezonde keuzes maakt. Een mooie combinatie is banaan met blauwe bes. Snijd een banaan in plakjes en strooi er wat blauwe bessen omheen. Natuurlijk kun je ook andere fruitsoorten gebruiken om je speltpannenkoeken mee te versieren. Wees terughoudend met het gebruik van suiker en stroop, dat zijn namelijk niet de meest gezonde keuzes voor de maaltijd. Kies desnoods voor een kleine hoeveelheid ahornsiroop.
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