The Ultimate Pancake Recipe

This one deserves a full issue on its own.

Remember how I told you last week that I swapped my usual rice pudding for rice flour pancakes? Well, let me tell you — it’s an absolute game-changer.

Not only are these pancakes incredibly easy to eat, they’re also delicious, versatile, quick to make, light on digestion (zero bloat), and unbelievably cheap.

🧾 Ingredients

Here’s everything you need:

• Rice flour

• Sugar

• Bicarb soda (optional, for fluffiness)

• Sea salt (optional, for mineral balance)

• Cinnamon (optional, flavour & insulin sensitivity)

• Eggs

• Skim milk

• Coconut oil

• Vanilla extract (optional)

• Fruit, honey, or dark choc (optional toppings)

💰 Cost Breakdown

• Rice flour: ~$1.70 AUD / 375 g → half a box (≈ 187 g) = ~150 g carbs ≈ 700 kcal.

• Sugar: use a good-quality white sugar — still cheap and clean fuel.

• Eggs: free-range minimum, for better nutrient profile and taste.

• Skim milk: fresh or long-life both work; mine is around $2.70 AUD/L.

Everything is accessible in regular supermarkets or Asian grocers — no exotic ingredients here.

🧑‍🍳 How to Make It

You’ll only need:
a mixing bowl, whisk, kitchen scale, and non-stick pan.

Mix the dry ingredients:

• 187.5 g rice flour

• 50 g sugar

• ¼ tsp baking soda

• Pinch of sea salt

• Dash of cinnamon

Add the wet ingredients:

• 3 eggs

• 200 ml skim milk

• 15 g coconut oil (melted)

• Dash of vanilla extract

Combine well until smooth. The batter should be pourable but thick enough to coat a spoon.

Pre-heat your pan on medium heat and add a small drizzle of coconut oil.

If you’re adding fruit (papaya, banana, or even a few dark-chocolate chips), lightly fry them first — it caramelizes them and adds flavour depth.

Pour the batter into the pan. Give it one last stir before pouring — rice flour tends to sink to the bottom.

Cook until bubbles form and the top starts to firm up, then flip. Cook the other side until golden.

The better you cook it, the lighter it’ll feel on digestion.

Total prep time: ≈ 10 minutes once you’ve nailed the routine.

⚙️ Macros (Recommended Serving)

• 1325 kcal:

  40.5 g protein

  205.9 g carbs

  34 g fat

🧬 Why It Fits the Holy Bulk

You might wonder — doesn’t this break our nutrient-segregation rule?
Not quite.

Half the fat here comes from coconut oil, which is rapidly oxidized by the liver rather than stored. The rest comes from eggs, providing cholesterol and fat-soluble vitamins (A, D, E, K2) crucial for hormonal balance and muscle growth.

That makes this meal both metabolically clean and hormonally supportive — perfect for hardgainers chasing lean mass.

Give it a try and tell me what you think. Personally, I’d rather eat 200 g of carbs worth of pancakes than force down 700 g of cooked rice any day.

Until next time,
Sainté