Coaching: the light Mardi Gras recipe

Tips for success

> Flours that do not contain gluten (rice, corn, lentils, chestnuts, etc.) give a dough that is less supple and soft than that made from wheat flour.
> To avoid having pancakes that are too dry, add a touch of crème fraîche or a little melted butter to the batter, and cook them over low heat without overcooking. These pancakes can be reheated over very low heat if necessary, with a little butter to prevent them from drying out.
> It is not necessary to rest the dough, but remember to stir it in the bowl before pouring it into the pan, as the starch tends to fall to the bottom of the bowl.
> Adding a small quantity of Alsatian yeast also aerates their texture.

The choice of flour

> Rice flour, gluten-free, is particularly digestible. You will find it semi-complete (richer in fiber) or white (its flavor is then finer). Also try pre-cooked rice flakes, which are added to the dough in small quantities to give it a different texture, and glutinous rice flour (on sale in Asian stores), for very soft pancakes.
> Cornstarch can replace 100% wheat flour. Gluten-free, it avoids the resting phase of the dough. Add a little fat to the batter (melted butter, oil) to avoid having pancakes that are too dry.
> Quinoa flour is quite distinctive, it can be combined with softer flour (rice, wheat). Delicious for sweet preparations, it is very well supplied with minerals and antioxidants.
> Chestnut flour can be used to make savory or sweet pancakes. Its flavor is very distinctive, and it can also be combined with wheat for softer pancakes.
> Lentil flour, rich in starch and fiber, gives slightly thick pancakes, perfect for savory uses.
> Oatmeal or other cereals can be added to the dough. Choose them pre-cooked, because the pancake will cook very quickly. Ideally, let them swell for a few minutes in lukewarm milk before adding them.

The right menu

Crepes and galettes are traditional, inexpensive and nutritious dishes, perfect for a balanced family dinner.
> Bring vegetables, because the pancakes are never very garnished with them: soup, green salad or cooked vegetables (ratatouille, spinach, etc.) to supplement the fiber and antioxidant intake.
> Crepes generally contain milk and sometimes cheese: adding a dairy product to the menu is not an obligation. Otherwise, plan on dairy products, rather than cheese, to balance the fat intake. A light fruit-based dessert will supplement your vitamin C intake.
> In terms of calories, a buckwheat pancake with ham and cheese provides on average 250 to 300 Kcal, and a sweet pancake 150 Kcal.

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