GAPS SQUASH PANCREPES
If crepes had a baby with pancakes during pumpkin spice season , and yet they tasted healthy - you would have one of my favorite breakfast items - GAPS squash pancrepes.
Whenever my hubby and I need a gut healing reset (post holidays, post travel, need to reel it in and get back in routine) we tap back into GAPS. heavy on the bone broth, cooked and easy to digest foods, no sugar, nothing processed, no alcohol and a whole love of feeling better.
To learn more about how GAPS can benefit you and your gut healing - you can listen to my latest podcast episode here. gaps podcast
Nerdy science : Squash is high in beta carotene - active form known as Vitamin A. We've all been told it's important to "eat our vitamins" but we live in a processed food, boxes, barcodes, and bags world that is void of the rich, complex colors and constituents of vitamins. The Latin stem of vitamin - vit - means life - without it we feel like we are dying and we have certainly all noticed the rise in chronic health conditions including some scarier diagnosis like cancer, autoimmunity, hashi's, RA, endo, PMOS; even of those without a "big scary diagnosis" are reporting feelings of being unwell - exhausted, tired, burnout; consuming vitamin rich foods help with all of that - that is why you feel SO DANG GOOD when you are eating healthy, why you get sick less often, why your cycles come back into balance, why your brain fog lifts, and why you feel more energetic - because you are supporting your body that is designed to thrive.
Vitamin A specifically supports bone health, teeth and enamel health, the gut, immune system, and vision (night blindness or the inability to see at night is correlated with vitamin A deficiency - more reason to eat your squash pancrepes) and skin health, (Accutane, the infamous prescription medication for acne, is a high dose derivative of Vitamin A) **this does not mean to take high doses of vitamin A - that is TOXIC, but instead to eat vitamin A, beta carotene rich foods.
Squash also contains a type of fiber called "resistant starch" - which at a basic level means the starch or fiber " resists your small intestine" . the benefit to this is that when we eat a really processed foods like simple sugars, cakes, traditional pancakes, it is void of this slow resistant starch (fiber) and quickly breaks down in your gut, the quick breakdown releases a sugar bomb into your blood stream and your blood glucose spikes- this is why after a sugary meal you feel an increase of energy - but quickly after, insulin is released and brings your blood sugar down QUICKLY -this is what I call "The Blood Sugar Rollercoaster from Hell" which is why an hour after that sugary meal, you feel exhausted, want to grab your phone and face plant into your pillow, or if you're at work crave something sugary to bring you back up.
Complex carbs, whole foods, or foods in their whole form contain different kinds of fiber or resistant starches, it slows the process of blood sugar being released into your blood stream - so its a nice trickle effect of energy opposed to a up and down rollercoaster, the part of the squash that is "resistant" to being broken down in your small intestine passes to your large intestine - where it becomes the food your gut microbiome - the good gut bacteria, gobbles up and the byproduct are post-biotics called SCFA (short chain fatty acids) like butyrate which becomes an energy source for your gut cells, reduce inflammation, support your gut lining, and support your metabolism. win win win.
the nerdy science is great, but you can experiment yourself - notice how you feel when you eat a sugary breakfast like eggos, a muffin, a bagel opposed to something more complex and real like squash pancakes, veggies for breakfast, and some good protein - you will likely report your energy feels more stable, balanced, and you have more capacity during your day.
so the verdict on squash pancakes, high in vitamin A, good for gut health, immune health, resistant starches support blood sugar so you feel stable and balanced during your day and support your gut microbiome - oh yes and they taste delicious and you can prep the squash on a sunday in under 5 minutes and have it ready for your entire week. win, win, win y'all
GAPS SQAUSH PANCREPES RECIEPE
Ingredients
One Whole Organic, Butternut Squash
1-2 Pasture Raised Organic Eggs
Cinnamon
Olive oil, ghee or butter (to coat the pan)
Vanilla (optional)
Nut butter (optional)
Honey (optional)
To make squash
Cut Sqaush in half, drizzle olive oil on a roasting pan and place squash face down
Roast in oven at 400F for 40-50 minutes; test at 40 minutes with a fork, the fork should slide through easily - if still a bit tough, roast for another 10 minutes and check until easy to press through. You can set the timer and forget about this, go about your morning, cleaning, showering, etc. allow this to be somewhat mindless.
Once cooked, scoop out seeds and discard
Scoop out the squash into a fridge safe bowl
Refrigerate overnight for more resistant starch benefit or to meal prep (optional)
To make squash pancrepes
scoop oneish cup of squash into a bowl
crack one egg
add dash of cinnamon and optional vanilla
blend with an immersion stick or blender until smooth
add a tablespoon of butter to skillet pan over medium heat, once melted, dollop one large spoonful into the pan. the smaller the pancakes, the easier to flip, since they aren't a gluten base with a tight bond, i prefer mine around the size of a sand dollar
cook 2-3 minutes or until golden brown and flip to repeat on other side - listen sometimes they do fall apart when i flip them, but i just use the spatula to lightly smash them flat together. we aren't going for beautiful presentation, but gut healing goodness.
once all batter is cooked, top with almond butter , i think they are naturally sweet but you can add a tiny bit of honey over top
enjoy your gut healing goodness.
these do take some trial and error, if they way too runny, add a bit more squash and reblend, if not binding, add an egg - after a batch or two, you will find the right texture for you. once cooked they are simialar to a crepe/pancake recipe - ALSO, this isn't ihop here, it's not going to be the traditional fluffy sugary pancakes you are used to - that's a good thing, these will be nourishing, dense, and so good for your gut.
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