Gluten Free Mung Bean Korean Pancake

gluten free mung bean Korean pancake

gluten free mung bean Korean pancake

Gluten free mung bean Korean pancake it’s whats for dinner! Lately, I’ve been interested in incorporating more plant protein into our diets. Of course, it’s economical, healthy and better for Mother Earth. However, finding a plant based protein that the kids would get on board with is a whole other challenge. My search led me to mung beans, actually I kind of stumbled onto it while searching bean varieties. Well, I had one of those Duh! moments. TQ used to love Korean pancakes before all of the food allergy diagnoses. I totally forgot about them! Best yet, these can be made easily gluten free. Maybe even MK would like them, its a pancake after all……. (we’ll see!)

Let’s talk mung beans

These little beans pack a nutrition punch! Not only are they high in protein and low in calories, but they offer many B vitamins, magnesium, potassium and fiber. In addition, they are low in fat and cholesterol. Today, I’m using them to make a gluten free Korean savory pancake but they could be really versatile by adding to soup or stews. And as a side note, I did try to sprout them which worked and I ate them on my salad.

What about the pancake

Korean pancakes are very versatile. Pick your favorite filling and everyone can tailor it to their tastes. They cook up with a slightly crispy edge and soft center nestling in the fillings. An Asian based dipping sauce rounds it out completely. So good! Make a big batch and then freeze them for lunches or another quick dinner.

Let get started on our gluten free mung bean Korean pancake

The filling is really up to you! I picked things I had on hand: shrimp, green onion, mild kimchi (kids doesn’t like spicy, but you could make it spicier), baby zucchini – julienned, a couple of napa cabbage leaves shredded. Julienned carrots and/ or peppers work as well, I just didn’t have any. And many Koreans use a little minced pork as well.

 A little pre-planning will be necessary to make this dish so you can get the beans prepared. Soak beans over night.  Next day, rinse them and discard the liquid. Place them back in the bowl with 1/4 cup of rice and soak 8 hours or so. (I did this in the morning so by the evening the beans and rice were ready for dinner.

mung beans soaking with rice

mung beans soaking with rice

Next, prep all of the ingredients that you are using to fill the pancakes. I cut everything small so they would cook fast. 

Prepped pancake fillings: shrimp, green onions, kimchi, zucchini and napa

Prepped pancake fillings: shrimp, green onions, kimchi, zucchini and napa

Once the beans are finished soaking, drain the liquid, I did not rinse to keep a little of the rice starch on the beans. Place beans in a heavy duty blender with the egg, salt and 1/2 cup of water. Give it a blend and look to see if more water is needed. I ended up using about a cup (alternatively, Koreans authentically use the kimchi juice along with some water, that wouldn’t fly in my house but I thought I’d mention it). Blend until all of the beans and rice break down –  the batter should be like a thin pancake batter, not too thick.

 I poured all of the batter into a large bowl with all of my veggies and shrimp. However, if you wanted to customize pancakes for different people/palates you could keep veggies in a separate bowl.*

Time to fry them up!

On a large preheated skillet (medium heat), drizzle a little ghee or veg oil and drop a ladle full of batter onto the pan. They should sizzle around the edges. I cooked them about 3-4 minutes first side, flipped then cooked only about 1-2 minutes on second side. (Making sure shrimp or pork was cooked through)

Frying the pancakes

Frying the pancakes

* If you want to customize each pancake – drop a ladle full of the plain batter onto the pan and drop the veggies or meat over the top. Here, I would cook first side 2-3 minutes (or until it is set, flip) and cook the second side a little longer to cook the ingredients 3-4 min. 

Pancakes are slightly crisp on the outside, tender on the inside and make great leftovers (as I told you about – hehehe)

Gorgeous golden brown savory gluten free Korean pancake

Gorgeous golden brown savory gluten free Korean pancake

The gluten free mung bean Korean pancakes are a perfectly rounded meal in itself. but, I added a little fresh salad to the plate for some brightness and a tangy Asian dipping sauce. Dinner is served! In conclusion, MK even liked this dinner. The texture of the pancake is one thing that sold her. We will be adding this recipe to rotation during the year. What would you favorite fillings be?

Korean mung bean pancake

Dinner is served, gluten free mung bean Korean pancake

Gluten Free Mung Bean Korean Pancakes
Serves 6
Healthy and nutritious protein packed gluten free mung bean Korean savory pancake fry beautifully crispy on the edges.
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Prep Time
12 min
Cook Time
20 min
Prep Time
12 min
Cook Time
20 min
170 calories
26 g
42 g
2 g
12 g
1 g
103 g
1919 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
103g
Servings
6
Amount Per Serving
Calories 170
Calories from Fat 21
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 42mg
14%
Sodium 1919mg
80%
Total Carbohydrates 26g
9%
Dietary Fiber 6g
26%
Sugars 3g
Protein 12g
Vitamin A
7%
Vitamin C
12%
Calcium
8%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 cup Dried mung beans
  2. 1/4 Brown or white rice (or combo)
  3. 1 Egg
  4. 5-6 Large shrimp
  5. 7-8 Green onion
  6. 1/2 cup Mild kimchi (or hot)
  7. 1 Baby zucchini - julienned
  8. 1-2 Napa cabbage leaves shredded
  9. 1TB kosher salt
  10. Dipping sauce
  11. 1/4 cup low sodium tamari
  12. 1-2 TB rice wine vinegar
  13. 1 tsp toasted sesame oil
  14. 1 tsp sesame seeds (optional)
Instructions
  1. Soak beans over night.
  2. Next day, rinse them and discard the liquid.
  3. Place them back in the bowl with 1/4 cup of rice and soak 8 hours or so. (Do this in the morning so by the evening the beans and rice were ready for dinner.)
  4. Prepare all of the ingredients that you are using to fill the pancakes. Cut everything small and uniform to cook evenly. Place in large bowl.
  5. Once the beans are finished soaking, drain the liquid, no need to rinse.
  6. Place beans in a heavy duty blender with the egg, salt and 1/2 cup of water.
  7. Blend 10 seconds and look to see if more water is needed. Add more if too thick.(alternatively, use the kimchi juice along with some water for extra kick).
  8. Blend again until all of the beans and rice break down - the batter should be like a thin pancake batter, not too thick.
  9. Pour all of the batter into the large bowl with the veggies and shrimp. However, if you wanted to customize pancakes for different people/palates you could keep veggies in a separate bowl.*
  10. On a large preheated skillet (medium heat), drizzle a little ghee or veg oil and drop a ladle full of batter onto the pan. They should sizzle around the edges.
  11. Cook them about 3-4 minutes first side, flip and cook only about 1-2 minutes on second side. (Making sure shrimp or pork was cooked through)
  12. * If you want to customize each pancake - drop a ladle full of the plain batter onto the pan and drop the veggies or meat over the top. Here, I would cook first side 2-3 minutes (or until it is set, flip) and cook the second side a little longer to cook the ingredients 3-4 min.
  13. Pancakes are slightly crisp on the outside, tender on the inside and make great leftovers.
  14. Dipping sauce - super simple just combine the ingredients and enjoy.
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calories
170
fat
2g
protein
12g
carbs
26g
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karinakappelonline.com http://karinakappelonline.com/

Gluten Free Cheezit Copycat

 

Gluten free cheese crackers

Gluten free cheese crackers

The Confession

A few weeks back I was looking for my phone charger and the likely suspect would be my son. I searched the house finding nothing, so turned my attention to his room. Well, I didn’t find my phone charger but I did find his bedroom stand filled with snack bags of Cheezits. Surprise Mom! Super fun to find that. So of course my mind is swirling, why would he do this he’s allergic to wheat…. Did he get sick?…. He has is own snacks why would he risk it? I confronted him with his secret stash and asked why!? His reply: “Mom, they are just so good I couldn’t help myself, I can’t resist!” and “I really miss Cheezits.” I hadn’t purchased those cheesy, salty crackers in some time, and my daughter needed a change of snack in her lunch box. But, I had no idea I had a closet Cheezit eater.

Light and flaky texture

Light and flaky texture

Time to bake

Everyone loves cheese crackers, so crispy, cheesy, and salty which render you incapable of putting the box down. I had to set out to make TQ an acceptable version. These gems are so good even MK loves them and they fight over the batch.  Now that I’ve made them a few times, I can say that they are pretty quick to bake up a batch. If you’ve made pie dough in the food processor this is very similar. The food processor technique made sense to me to because I was trying to mimic the flaky layers of pie dough.

Place flour, xanthan, baking powder and spices into food processor bowl and give it a quick whirl to distribute dry ingredients evenly. Drop tablespoons of butter ( or Earth Balance)  into dry ingredients and give that a whirl. The mixture should look granular or like little pebbles.

Texture of dough

Butter distributed within flour, resembling coarse sand

Add cheese, whirl to distribute flour over cheese. Add the egg and vinegar, whirl. The mixture will still be a little dry.  Add 1 to 2 Tb of cold water and process. Dough is ready when it holds together when you give it a pinch. If it does not hold together add another tablespoon or two of water. See how his process is very similar to make pie dough?

gluten free cheese cracker dough

Gluten free cheese cracker dough ready to roll out as it just sticks together when I give a pinch

Pretty easy so far right?!

Empty contents of the bowl on a work surface.  Gather the dough and work it into a disk. Cut the disk in half to make rolling out easier. *Tip: if the dough is too warm, it will make it difficult to roll out. Pop it in the refrigerator for 30 minutes and try rolling again. The silicone mat made rolling out pretty easy, and it kept the kitchen cleaner. I just wasn’t a fan of baking on it this time. Roll the dough on a lightly floured surface( if not using a silicone mat) to a 1/4 inch thickness.

Rolled out cheese cracker dough

Rolled out cheese cracker dough

Rolled out gluten free cheese cracker dough

Rolling out the dough

Cutting the gluten free crackers

Cutting the gluten free crackers

Cut the crackers using a pizza cutter, cookie cutter or dull knife into desired shape. Transfer to pans lined with parchment paper in a single layer. I did try baking a batch on a silicone mat, but I think they crisp up better on the parchment. Poke holes using a toothpick to make the crackers look authentic – that was fun. Bake at 400 degrees for 12-16 minutes or until you see them brown a bit around the edges. The smell of these morsels baking is magical! Close your windows because you may have the entire neighborhood over – seriously!

Allow to cool and enjoy! Store in an airtight container for a week, if they last that long.

gluten free cheez-it cpoycat

Gluten free cheese crackers so tasty ready for munching

Gluten free "Cheez-It" copycat
Serves 12
All of the cheesy, crispy, salty and flaky cracker goodness you loved, but now gluten free - and a snap to make at home.
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Prep Time
1 min
Prep Time
1 min
126 calories
1 g
48 g
11 g
5 g
7 g
36 g
222 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
36g
Servings
12
Amount Per Serving
Calories 126
Calories from Fat 101
% Daily Value *
Total Fat 11g
18%
Saturated Fat 7g
36%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 3g
Cholesterol 48mg
16%
Sodium 222mg
9%
Total Carbohydrates 1g
0%
Dietary Fiber 0g
0%
Sugars 0g
Protein 5g
Vitamin A
8%
Vitamin C
0%
Calcium
16%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/2 cups Gluten Free all purpose blend
  2. 1/2 tsp Xanthan if flour blend doesn't include
  3. 1 tsp Baking powder
  4. 1/8 tsp Turmeric (ground)
  5. 1/4 tsp Paprika
  6. 1/4 tsp Smoked paprika
  7. 1/2 tsp Salt, plus more to sprinkle on top
  8. 2 cups Cheddar cheese grated, preferably extra sharp
  9. 5 Tb Butter, cold cut into pieces
  10. 1 Egg
  11. 1 Tb Vinegar, white
  12. 3-5 Tb Water, cold
Instructions
  1. Preheat oven to 400 degrees
  2. Line two baking pans with parchment or use silicone liner
  3. Place flour, xanthan, baking powder and spices into food processor bowl and give it a quick whirl to distribute dry ingredients evenly.
  4. Drop tablespoons of butter into dry ingredients and give that a whirl. The mixture should look granular or like little pebbles.
  5. Add cheese, whirl to distribute flour over cheese.
  6. Add the egg and vinegar, whirl.
  7. The mixture will still be a little dry. Add 1 to 2 Tb of cold water and process. Dough is ready when it hold together when you give it a pinch. If it does not hold together another tablespoon or two of water may be needed. (This process is very similar to make pie dough)
  8. Empty contents of the bowl on a work surface. Gather the dough and work it into a disk. Cut the disk in half to make rolling out easier. Dough may be chilled.
  9. Roll the dough on a lightly floured surface to a 1/4 inch thickness. Cut the crackers using a pizza cutter, cookie cutter or dull knife into desired shape. Sprinkle the surface with a little extra coarse salt to taste.
  10. Transfer to prepared pans in a single layer.
  11. Bake at 400 degrees for 12-16 minutes or until you see them brown a bit around the edges.
  12. Allow to cool and enjoy! Store in an airtight container for a week, if they last that long.
  13. *Tip: if the dough is too warm it will make it difficult to roll out. Pop it in the refrigerator for 30 minutes and try rolling again.
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calories
126
fat
11g
protein
5g
carbs
1g
more
karinakappelonline.com http://karinakappelonline.com/
Juicy, tangy, not to sweet pie goodness

Gluten free, sugar-free summery blueberry, peach pie

Gluten free, sugar free summer blueberry peach pie

Gluten free, sugar free summer blueberry peach pie

Happy summer! We started our summer off with a fundraiser. The school’s band sold pies at one of the municipal band concerts. TQ has a serious sweet tooth, even with fructose malabsorption. I thought he would grow out of it because all things sweet cause him sickness, not so. Working the pie booth might have been torture for the little man. He loves pie! (of course he hasn’t had any in years) In my effort to stop him from drooling, I promised to make him a pie for himself. The gluten free, sugar free, summer blueberry peach pie was my effort.

Juicy, tangy, not to sweet pie goodness

Juicy, tangy, not to sweet pie goodness

Baking the pie

I have to confess, I was not optimistic about making a gluten free, sugar free pie. But, I was willing to at least give it a shot and maybe I’d learn a few thing along the way. I made it easy on myself to start, I found a pre-made gluten free crust at the store – winning! Fruit and fructose malabsorption don’t obviously go hand in hand so the challenge was big to find an acceptable filling. I chose blueberries because I know TQ tolerates them well. Peaches are ok too, but they are new to his diet. Portion control was really going to be an issue and because of all of the fruit in the recipe, there was no way I could add more sugar to the pie party.

Sugar substitute

Recently, I was lucky enough to receive a sample of a new sugar substitute called Sola. It is made from stevia, monk fruit among other natural sweeteners. The company boasts that it measures and can be used like sugar without any other calculations or additions like the pure stevia powder. So, this seemed like a good opportunity to try this sugar substitute since the fruit was already providing the limit of fructose TQ should have. Added bonus is  Sola is very low in calories and has a low glycemic index – good for all of us!

Sola a new brand of sugar alternative

Sola a new brand of sugar alternative 

*We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Back to the pie

I decided to precook the peach filling a bit prior to baking the pie. Because I don’t have too much experience with baking gluten free pie, I couldn’t be sure how the crust would bake up. In a sauce pan the peaches, lemon, sugar substitute, cornstarch and cinnamon were added. I put the flame on medium and cooked until the fruit broke down a little and juices were released and thickened slightly. I did add about a 1/4 cup of extra water as the sauce was a little too thick. Taste the fruit and adjust the sweetness if necessary.

Meanwhile, the bottom crust was unwrapped and pressed into the pie plate. I added the peaches into the waiting pie crust. Next, I topped the peaches with the blueberries. I didn’t want to precook the blueberries because they would have turned the entire pie purple. Brush a little egg wash over the edges of the bottom crust to seal the two crusts. Finally, the top crust was unwrapped and topped the fruit. So far, so good!

Blueberries sprinkled over peach pie

Blueberries sprinkled over peach pie

The edges of the pie needed to be crimped and sealed, nothing fancy here. I used my thumb and forefinger to make a fluted edge, but you can use a fork as well. Seriously, who is going to care when a fresh pie is being served. Lastly, paint an egg wash over the top of the pie to make it brown up nicely. I sprinkled the Sola sugar alternative over the top to make it extra pretty and sparkly. Vent the pie with 4 or 5 slits on top.

Egg wash and sugar sprinkle for finishing touches

Egg wash and sugar sprinkle for finishing touches

Almost finished!

I recommend baking the pie on a foil lined baking tray. Believe me, it will save you a lot of work later, should the pie bubble over. Bake for 10 minutes at 450, then reduce the heat to 350 and bake at least another 30 minutes until you see the juices bubbling over the top and the crust is a gorgeous golden brown. Tip: halfway through the baking process my pie edges were getting a little extra brown so I covered it with thin strips of foil.

The finished gluten free blueberry, peach pie

The finished gluten free blueberry, peach pie

Allow the pie to cool before slicing and enjoying. One of the things I was most curious about was how the pie would hold up as leftovers. I am very happy to report that it lasted at least 4 days without turning into a pile of gelatinous mush. TQ was able to eat this in very small slivers with an otherwise strict diet day. That made me most excited! I froze two or three of the remaining pieces to see how it would thaw out. It would be nice to have a special ready made dessert in the freezer for special occasions. I will report back on whether that was a success or not.

Side note: The Sola sugar alternative worked out nicely. It provided a pretty browned pie crust along with the egg wash. In addition, it provided just the right amount of sweetness to the fruit. No fructose, low calorie, good taste, easy measuring – Winner! I will continue to experiment with this sweetener and report back.

Enjoy!

Gluten free, sugar free blueberry peach pie - Summer Yum!

Gluten free, sugar free blueberry peach pie – Summer Yum!

Gluten free, sugar-free summer blueberry, peach pie
Serves 12
Luscious guilt-free and easy summertime treat. Utilizing handy shortcut freezer pie crusts and the freshest summer fruit a gluten free and sugar-free blueberry, peach pie will be a welcomed dessert
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Prep Time
30 min
Total Time
1 hr 30 min
Prep Time
30 min
Total Time
1 hr 30 min
159 calories
22 g
16 g
8 g
2 g
1 g
108 g
143 g
7 g
0 g
6 g
Nutrition Facts
Serving Size
108g
Servings
12
Amount Per Serving
Calories 159
Calories from Fat 67
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 16mg
5%
Sodium 143mg
6%
Total Carbohydrates 22g
7%
Dietary Fiber 2g
6%
Sugars 7g
Protein 2g
Vitamin A
5%
Vitamin C
12%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 5 cups Peaches (about 5-6)
  2. 3/4 cup Blueberries
  3. 1/2 Lemon, juiced
  4. 1/4 cup Cornstarch
  5. 1/4 tsp Cinnamon
  6. 2 Frozen gluten-free pie crusts, thawed according to package directions
  7. 1 TB stevia (OR alternative equivalent, to equal 1/4-1/2 cup sugar)
  8. 1 Egg beaten with 1 TB of water for egg wash
Instructions
  1. Wash peaches, cut in half, remove pit and slice fruit
  2. Add the peaches, juice of half a lemon, sugar substitute, cornstarch and cinnamon to a sauce pan. *Don't add the blueberries yet.
  3. Toss the fruit to distribute the cornstarch evenly.
  4. Cook on medium heat until the fruit breaks down a little and juices were released and thickened slightly. *Add about a 1/4 cup of extra water if the sauce is a little too thick.
  5. Taste the fruit and adjust the sweetness if necessary. Allow to cool slightly as crust is prepared.
  6. Prepare the crust: Make sure frozen crusts are thawed according to package instructions. Unwrap crust and pat into pie plate. Don't worry if it tears, just use extra dough to fill in any holes. The dough is forgiving. Keep a little extra dough hanging over the edges. Brush the crust overhang with a little egg wash to help seal when the top crust is placed.
  7. Fill the crust with the peach mixture. Sprinkle the blueberries over the top of the peaches.
  8. Unwrap the top crust carefully and place over the fruit. Seal the two crusts together and fold over any extra.
  9. Crimp the edges using thumb and forefinger to make a fluted edge or use a fork to press together.
  10. Paint an egg wash over the top of the pie to make it brown up nicely.
  11. Sprinkle top with with Sola sugar alternative (or sugar)
  12. Vent the pie with 4 or 5 slits on top.
  13. Place pie on a foil lined baking sheet
  14. Bake at 450 degrees for 10 minutes
  15. Turn heat down to 350 degrees and bake until golden brown and juices are bubbling over the top about 30-45 minutes (times vary depending on how much you precooked the fruit)
  16. If edges brown too much, place foil strips over edges to protect them from burning.
  17. Remove from over and allow to cool before slicing. Enjoy!
Notes
  1. * Using granulated sugar total will increase sugar intake total
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calories
159
fat
8g
protein
2g
carbs
22g
more
karinakappelonline.com http://karinakappelonline.com/