Supports: Iron replenishment + steady carbohydrate energy + blood sugar balance

Serves: 1 (3 small pancakes)

Total Time: 15 minutes

• Small mixing bowl
• Fork or whisk
• Box grater (for apple)
• Nonstick skillet or frying pan
• Spatula

• ½ cup oat flour
• 1 egg
• ⅓ cup milk
• ½ tsp baking powder
• ¼ cup grated apple
• ½ tsp cinnamon
• 1 tsp olive oil (for pan)

1. In a small bowl, combine oat flour, egg, milk, baking powder, grated apple, and cinnamon.
2. Mix until a smooth batter forms with no large lumps.
3. Heat a skillet over medium-low heat.
4. Add olive oil and swirl to coat the pan evenly.
5. Pour about ¼ cup batter into the skillet for each pancake.
6. Cook 2–3 minutes until small bubbles form and edges begin to set.
7. Flip and cook another 2 minutes until pancakes are lightly golden and cooked through.

Texture cue: Pancakes should be soft in the center with lightly crisp edges.

• Stack pancakes on a plate.
• Optional: drizzle with maple syrup or honey.
• Optional: top with extra grated apple or a sprinkle of cinnamon.

Oats provide iron and steady carbohydrates that support energy during menstruation.
Cinnamon may help support blood sugar balance and reduce cravings.
Apples add fiber and natural sweetness without causing large glucose spikes.