SEAFOOD PANCAKE, KOREAN STYLE: wallet-friendly, quick'n easy, low-salt, vegetarian option, higher fibre, vegetarian option

With food budgets so tight, Savoury pancakes & waffles look like becoming a trend... 

Seafood & Scallion Pancake, Korean style

Pancakes and waffles are, after all, thrifty, filling, quick, easy and delicious.  And  they stand in for a variety of meals: breakfast, lunch, dinner and snacks.

This Korean-Style Seafood Pancake, adapted from maangchi*, is more special than most but is not overly extravagant, especially while M&S seafood is on a 3-fer-£12 offer.  It's especially suitable for pensioners/couples looking for a celebration meal.

If youve had a meal in a Korean restaurant, you'll know how popular Korean pancakes are.  This one is both soft and crispy and delightfully savoury, without spice or garlic.  Usually served with hot'ish sauce, the pancakes also go well with 67's own make-ahead (milder) Sweet Chilli Sauce or if time is short, oyster or hoisin sauce.  

The spring onions don't overwhelm; they soften and mellow after cooking.

The pancake is wonderful at any time of day.  On its own, it's a protein packed low-carb delight but served with rice or Asian soup noodles, it's even better.  

Cost: £4.00'ish (2023)

Feeds: 2, multiplies easily

Ingredients:

100gm/3.5oz all purpose flour

1 tablespoon cornflower

       1/2 teaspoon kosher salt 

 

3/4 cup very cold fizzy water

3 tablespoons vegetable oil

5 green onions, top & tailed, in 3 inch chunks

small handful thin green beans, topped & tailed

150gm/4-5oz ready-cooked prawns, calamari & mussels (or choice of vegetables in fine matchsticks with something like tofu if you like) 

salt & pepper

 

one large egg, beaten 

thinly sliced red pepper, opt

Method:

SPELT GRANOLA (Vegan), lower gluten, no sugar, high protein/fibre

This nutty spelt granola - lower-gluten - makes a tasty alternative to oatmeal

Lower Gluten Spelt Granola
'Tasty crunchy flakes, full of nuts & seeds - I love it.' Taster

Need or want a change from oatmeal for breakfast? Try wholegrain spelt flakes.

Spelt is an ancient grain that is higher in protein than wheat.  It has a different, more digestible form of gluten which makes the body less prone to bloating.  

Spelt Granola 

The spelt flakes take on a crackly crunchy texture after steaming, rolling and lightly toasting; they've  a lovely nutty flavour.  

Like oatmeal they're high in fibre, cut the risk of heart disease and helps digestion, speeding up the elimination of toxins.  A bonus: a half cup serving provides 8% of daily iron needs.  

67's recipe for Spelt Granola is based on Ultra Granola (oatmeal), one of the most  popular recipes since the blog began.  

Because spelt flakes are already toasted, oven time is reduced.  The porridge doesn't need as much liquid.

Like ultra-granola, Spelt Granola has no-added sugar and is rich in seeds and nuts.  Honey or unrefined sugar to suit your taste can be added later.  

Serve as is with plant milk/yoghurt and fruit and savour the crunchy texture.

Or make Spelt Porridge, warming and satisfying.

Cost: min £3.00

Makes: 400gm

Ingred:

400gm/14oz spelt flakes 
2 oz/53gm dried, unsweetened coconut

2 oz/53 sunflower seeds

2 oz/53 sesame seeds

2 oz/53 pumpkin seeds

2 oz/53 chopped almonds 

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

1.  Heat oven to 375F/190C/gas mark 5

2.  Mix dry ingredients.  Add sunflower oil and vanilla; stir.

3.  Pour into a 9" x 11"  or equiv pan.  Bake in the centre of the oven for 20 mins max, stirring half way through, until toasty and smelling lovely.    

4.  Serve as is with raisins or fresh berries and yoghurt, cream or milk and, if preferred, a teaspoon of black or dark brown sugar. 

5. The granola makes good porridge.  Measure out 1/4 to 1/3 cup granola per person, stir in 2 1/2x the amount of water and bring to the boil.  Reduce heat to low; simmer 2-5 min or until soft 

Tips:

• spelt flakes seem to only come as organic and are priced accordingly*(April 2018) The organic brand, Just Natural, costs £1.75 for 350g - about a third less than some others.  Sugar-free spelt puffs by Amisa are also available at £2.50'ish/200gm bag.  
• some may prefer less crunchy flakes: soak in milk or yoghurt o/night to soften OR cook as instructed for porridge; for the ill and infirm or small children, the cooked porridge can be processed in a blender before serving
• if feeding toddlers, do not add nuts
• if feeling frugal, reduce seeds & nuts by half; seeds keep well in an air-tight container

                                                                 *Infinity seems best value at under £3 for 500gm; the rest are £3 for 300gm

For more vegan dishes go to NavBar/Recipes II

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This recipe has been developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced without the author's written permission