Souffle Pancake with Maple Caramelized Pears

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Skill Level
Preparation Time 10 minutes Total Time 30 minutes
Servings 4 Cost Per Serving $1.15
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Image of the souffle pancake


3/4 cupUnbleached All-Purpose Flour
1/2 cupAlmond Milk (or other dairy-free alternative)
2 tbspUnrefined Cane Sugar
2Ripe Pears (Bartlett or Bosc), peeled and cubed
1 tspLemon Juice and Zest
2 tbspMaple Syrup
1 tspVanilla Paste with pod or Pure Vanilla Extract
1 1/2 cupsRaw Almonds
1 tspWater
1 tbspHoney (optional for a sweetened almond milk)
1 1/2 tbspPure Vanilla Extract (optional for vanilla flavoured almond milk)


  1. ​For the almond milk, cover the raw almonds with water and soak overnight in the refrigerator for best results (or at least 2 hours).
  2. Rinse and drain almonds, place in blender and add 4 cups of water. Blend for a couple minutes until smooth. Pass mixture through a sieve lined with cheese cloth or a coffee filter. Allow the all the liquid to drip through, this could take a few minutes. Once all the milk has passed through, blend in honey and/or vanilla to flavour (optional) and store in a glass jar in the refrigerator and use within 4 to 5 days.
  3. Preheat the oven to 400 degrees F.
  4. Combine the almond milk, eggs and cane sugar. Slowly whisk in the flour until smooth. Set aside.
  5. In a large cast iron or non-stick safe pan over medium heat, add the pears, maple syrup, lemon juice, zest, and vanilla.
  6. Cook gently for about 3 minutes. Once the maple syrup starts to form large bubbles, pour your batter over top. Cook for about 2 minutes and then transfer to the oven. Or divide the maple pears into greased muffin tins and fill each tin half way with the batter.
  7. Bake until golden brown, about 15 minutes. Carefully remove and serve from pan.


  • Lactose is the sugar naturally found in milk and most dairy products. Some people who have had radiation to the pelvis may find they have difficulty digesting lactose. This can be a short-term problem during your treatment and can sometimes go on after treatment.
  • To help manage your digestive side effects, it can be helpful to limit the amount of lactose in your diet by choosing smaller serving sizes of milk and milk products (like ½ cup instead of 1 cup of milk) or try lactose-free milk or lactase tablets. Lactase is the enzyme that helps your body break down lactose, making milk products easier to digest. Yogurt and aged, hard cheeses are also lower in lactose and may be better tolerated than other milk products.
  • Another option to help you manage digestive side effects is to try using milk alternatives. Examples include almond milk, soy milk or oat milk. You can try making your own or purchase these at your grocery store. Make sure you are getting enough calcium and vitamin D by choosing milk alternatives that are fortified, or choose other food sources or supplements.