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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.