NatRecipe: Pancake Batter

One of the most versatile and successful recipes from Nourishing Traditions is the pancakes. Freshly ground flour (spelt, emmer, or soft winter wheat) soaked overnight with equal parts of yogurt or kefir serves as the base for delicious, light tasting, and highly digestible pancakes.

Every few weeks I make a double recipe of pancake batter — not that I am making huge batches of pancakes but because the batter is useful for a variety of recipes, or just to have on hand for pancakes another day. The batter will keep well in the fridge for several weeks. I store it in wide-mouth, quart-size, mason jars.  Don’t be put off by a layer of dark batter that sometimes forms at the top—just stir it back in.

BASIC PANCAKE RECIPE – Makes about 2 quarts

Image and blog courtesy of Sally Fallon Morell and

2 cups wheat berries—use speltemmer or soft winter wheat
1 quart yogurt or kefir
4 eggs
2 tablespoons melted butter
2 tablespoons maple syrup
2 teaspoons baking soda
1 teaspoon sea salt

In the evening, grind the berries into flour—2 cups of berries makes 4 cups flour.  (If you don’t have a home grain grinder, use sprouted wheat flour.)  Mix thoroughly with yogurt or kefir to make a very thick batter.  Cover the container and leave on the kitchen counter overnight.

In the morning, beat 4 eggs. Beat in the soaked flour and remaining ingredients. For pancakes, measure about 1/3 cup per person into a bowl and thin with a little water.  Transfer the remaining batter to wide-mouth, quart-size mason jars and store in the fridge.

To make pancakes, brush a heated griddle or cast iron pan with melted butter.  Spoon on the batter and cook a few minutes on each side until the pancakes are browned and cooked through.  Serve with melted butter and warmed maple syrup along with a side of natural bacon or sausage.

CRISPY PANCAKES – Makes about 18

1 cup pancake batter

Thin the pancake batter with a little water so that it is the consistency of cream. Spoon about 1 tablespoon of batter per pancake—the pancakes should be about 1 ½ inches in diameter.  After cooking on both sides, transfer to a stainless steel cookie sheet.

Dehydrate the pancakes in a dehydrator or for 8-10 hours in a warm oven.  They must be completely dry and crisp.  These make great crackers and will keep a long time at room temperature in airtight containers.

CAVIAR CANAPES – Makes about 12

2 ounces caviar
12 crispy pancakes
1 small onion, diced very fine
1 tablespoon parsley, chopped very fine
1/2 cup sour cream or crème fraiche

On each crispy pancake place 2 teaspoons sour crème or crème fraiche, 1 teaspoon caviar, ½ teaspoon chopped onion and a pinch of parsley.  Keep very cold until just before serving.

BATTER FRIED FISH – Serves about 4

Image and blog courtesy of Sally Fallon Morell and

About 1 ½ pounds fresh fish fillets, skin on, cut into pieces
1 cup pancake batter
about 1 cup unbleached white flour
1 teaspoon sea salt
1 teaspoon pepper
1 teaspoon paprika
¼ teaspoon cayenne pepper
lard for frying
lemon wedges

Make a mixture of flour, salt, pepper, paprika, and cayenne pepper.  Dry the fish pieces with paper towels and dredge in the flour mixture.  Thin the pancake batter with a little water to the consistency of cream.  Shake the flour from the fish pieces and dip in the batter until well covered.

Fry the batter-coated fish fillets in lard in a cast-iron skillet, a few at a time, about 5 minutes per side or until golden brown and cooked through.  Transfer to paper towels, and then to a platter.  Keep warm while finishing the other fillets.

Serve on heated plates with lemon wedges.

PECAN COOKIES – Makes 24-30 cookies

2 cups pancake batter
¾ cup maple sugar
1 teaspoon vanilla
½ teaspoon ground cardamom
½ teaspoon ground cloves
½ teaspoon white pepper
About ½ cup crispy pecans, chopped

Use a beater to add the maple sugar, vanilla, and seasonings to the pancake batter. Stir in the chopped crispy pecans. (For Crispy Pecans recipe, see Nourishing Traditions.)  Cook as pancakes in a greased cast iron skillet, several minutes per side.  Transfer to a stainless steel cookie sheet.

Dehydrate the cookies in a warm oven for 8-10 hours or until completely dry and crisp.  Store in an airtight container.

Sally Fallon MA

Sally Fallon Morell is best known as the author of Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. This well-researched, though-provoking guide to traditional foods contains a startling message: animal fats and cholesterol are not villains but vital factors in the diet, necessary for normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels.

Sally’s lifelong interest in the subject of nutrition began in the early 1970s when she read Nutrition and Physical Degeneration by Weston A. Price. Called the “Charles Darwin of Nutrition,” Price traveled the world over studying healthy primitive populations and their diets. The unforgettable photographs contained in his book document the beautiful facial structure and superb physiques of isolated groups consuming only whole, natural foods. Price noted that all of these diets contained a source of good quality animal fat, which provided numerous factors necessary for the full expression of our genetic potential and optimum health. Sally applied the principles of Dr. Price’s research to the feeding of her own children, and proved for herself that a diet rich in animal fats, and containing the protective factors in old-fashioned foodstuffs like cod liver oil, liver, raw milk, butter and eggs, make for sturdy cheerful children with a high immunity to illness.

When the youngest of her four children became old enough to attend school full time, Sally applied her writing skills and training in French and Mediterranean cooking to the subject of nutrition and began work on a comprehensive cookbook that would combine accurate information on nutrition with delicious, practical recipes. She teamed with Mary Enig, PhD, an expert of world renown in the subject of lipids and human nutrition. With over six hundred thousand copies in print, Nourishing Traditions has stimulated the public health and medical communities to take a new look at the importance of traditional foods and preparation techniques, and to reexamine the many myths about saturated fats and cholesterol. The book places special emphasis on the feeding of babies and children to ensure optimal development during their crucial growing years.

The culinary ideas introduced in Nourishing Traditions have stimulated the growth of a variety of small businesses providing traditional nutrient-dense foods including lacto-fermented condiments, kombucha and other lacto-fermented soft drinks, bone broth and genuine sourdough bread. Raw milk production is flourishing as are direct farm-to-consumer buying arrangements.

Sally is frequent contributors to holistic health publications. Her work is widely respected for providing accurate and understandable explanations of complicated subjects in the field of nutrition and health. Several articles on the dangers of modern soy products have generated intense controversy in the health food industry. Her presentations on Nourishing Traditions Diets and The Oiling of America have earned highly complimentary reviews throughout the US and overseas.

Sally Fallon Morell is founding president of the Weston A. Price Foundation ( and editor of the Foundation’s quarterly magazine. The Foundation has fifteen thousand members and almost six hundred local chapters worldwide. The Foundation has changed the conversation about what constitutes a healthy diet and has stimulated many fine writers to challenge the legitimacy of the lowfat, low-cholesterol paradigm. The Foundation has also alerted the public to the dangers of modern soy products, especially soy infant formula.

She also founded A Campaign for Real Milk ( At its inception in 1998, the website listed only twenty-eight sources of raw milk in the U.S. Today there are over two thousand, with many hundreds more not listed. Raw milk is the fastest growing agricultural product in the US; this growth has been largely stimulated by the information provided at

She is also president and owner of NewTrends Publishing, serving as editor and publisher of many fine books on diet and health, including other books in the Nourishing Traditions series. Her most recent titles are The Nourishing Traditions Book of Baby & Child Care (with Thomas S. Cowan, MD) and The Nourishing Traditions Cookbook for Children (with Suzanne Gross).

Sally is also the author of Eat Fat Lose Fat (Penguin, Hudson Street Press, 2005), co-authored with Dr. Mary Enig and Nourishing Broth (Grand Central, 2014), co-authored with Kaayla T. Daniel, PhD, CCN.

In 2009, Sally and her husband Geoffrey Morell embarked on a new venture: they purchased a farm in Southern Maryland. P A Bowen Farmstead ( is a mixed-species, pasture-based farm that produces award-winning artisan raw cheese, whey-fed woodlands pork, pastured poultry and pastured eggs. The farm does not use corn, soy, GMOs, pesticides, herbicides, hormones or antibiotics.

Sally received a Bachelors Degree in English with honors from Stanford University, and a Masters Degree in English with high honors from UCLA. She speaks French and Spanish. Her interests include music, gardening, metaphysics . . . and of course cooking. She lives in Brandywine, MD with her husband Geoffrey Morell. She has three beautiful grandchildren, all brought up according to Nourishing Traditions principles.