Blueberry Buckwheat Pancakes
Makes 16 3-inch pancakes
In this recipe, buckwheat and blueberries team up to make a terrific-tasting, health-protecting breakfast.
1/2
cup
buckwheat flour
1/2
cup
cornmeal
1/2
teaspoon
baking powder
1/4
teaspoon
baking soda
1/4
teaspoon
salt
1
ripe banana, mashed
2
tablespoons
maple syrup
1
tablespoon
vinegar
1
cup
fortified soy- or rice milk
1
cup
fresh or frozen
blueberries
1
vegetable oil spray
Mix buckwheat flour, cornmeal, baking powder, baking soda, and salt.
In a separate large bowl, combine mashed banana, maple syrup, vinegar, and non-dairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Stir in blueberries and add a bit more milk if the batter seems too thick.
Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter 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: 55
- Fat: 0.5 g
- Saturated Fat: 0.1 g
- Calories from Fat: 8.1%
- Cholesterol: 0 mg
- Protein: 1.5 g
- Carbohydrates: 11.8 g
- Sugar: 3.8 g
- Fiber: 1.1 g
- Sodium: 81 mg
- Calcium: 32 mg
- Iron: 0.6 mg
- Vitamin C: 1.6 mg
- Beta Carotene: 9 mcg
- Vitamin E: 0.3 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
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