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Buckwheat Corncakes

Makes 16 3-inch pancakes

Buckwheat adds a wonderful, hearty flavor to these easily-prepared pancakes. Serve them with homemade applesauce, fresh fruit, or maple syrup.

1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 teaspoon sodium-free baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 ripe banana, mashed
2 tablespoons maple syrup
1 tablespoon white vinegar or cider vinegar
1 cup fortified soy- or rice milk
1 vegetable oil spray

Mix flour, cornmeal, baking powder, baking soda, and salt in a small bowl.

In a large bowl, combine banana, maple syrup, vinegar, and non-dairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more non-dairy milk if batter seems too thick.

Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour a scant 1/4 cup of batter for each pancake onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.

Per pancake

  • Calories: 50
  • Fat: 0.5 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 8.4%
  • Cholesterol: 0 mg
  • Protein: 1.5 g
  • Carbohydrates: 10.5 g
  • Sugar: 2.9 g
  • Fiber: 0.9 g
  • Sodium: 66 mg
  • Calcium: 29 mg
  • Iron: 0.6 mg
  • Vitamin C: 0.7 mg
  • Beta Carotene: 6 mcg
  • Vitamin E: 0.2 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.