Light carnival: the light recipe for Mardi Gras
Updated on February 16, 2021 at 3:25 p.m.
Coaching: the light recipe for Mardi Gras – © Jean-Claude Amiel
Today is Shrove Tuesday, the last day before the start of Lent, all delicacies are allowed and if you are careful, you can lighten your recipes. Made with quinoa, chestnut, rice or lentil flour, have fun, your donuts, pancakes and pancakes will be enriched with proteins, fibers and various micronutrients. To decline according to your desires…
Tips for success
> Flours that do not contain gluten (rice, corn, lentils, chestnuts, etc.) give a less supple and soft dough than that made from wheat flour.
> To avoid pancakes that are too dry, add a touch of fresh cream or a little melted butter to the batter, and cook them over low heat without overcooking. These pancakes can be reheated if necessary over very low heat, 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 sink to the bottom of the bowl.
> The addition of 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 fluffy 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 pancakes that are too dry.
> Quinoa flour is quite typical, it can be associated with a softer flour (rice, wheat). Delicious for sweet preparations, it is very well supplied with minerals and antioxidants.
> Chestnut flour is used to make savory or sweet pancakes. Its flavor is very typical, and it can also be associated with wheat for softer pancakes.
> Lentil flour, rich in starch and fiber, gives slightly thick pancakes, perfect for savory uses.
> Rolled oats or other cereals can be added to the dough. Choose them pre-cooked, because the galette will cook very quickly. Ideally, let them swell for a few minutes in lukewarm milk before adding them.
The right menu
Crêpes and galettes are inexpensive and nutritious traditional dishes, perfect for a balanced family dinner.
> Provide vegetables, because the pancakes are never filled with much: soup, green salad or cooked vegetables (ratatouille, spinach, etc.) to complete the fiber and antioxidant intake.
> Pancakes generally contain milk and sometimes cheese: adding a dairy product to the menu is not an obligation. Otherwise, plan a dairy, rather than cheese, to balance the fat intake. A light fruit-based dessert will supplement the intake of vitamin C.
> In terms of calories, a buckwheat pancake with ham and cheese provides an average of 250 to 300 Kcal, and a sweet crepe 150 Kcal.
