Sunday, March 14, 2010

Blueberry Buckwheat Pancakes

Blueberry Buckwheat Pancakes
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.

Makes 16 3-inch pancakes

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.

COOKS TIPS: I made as is. Took me about 5 stores til I found buckwheat flour tho!

FAMILY CRITIQUE:: Well, perhaps you will recall that my family is great about trying new recipes. I think that is the norm when they aren't termed "healthy". The kids wouldn't try these pancakes. I made them buttermilk plain and with chocolate chips. Scott ate 3 of the buckwheat ones. He said he appreciates the opportunity to try something new but he has no need to eat these again in future. He said in the postive that at least they looked like pancakes. haha very funny. He also mentioned that he was excited about trying them as buckwheat sounded so fancy; and in hindsight they are simply too fancy for him. After his 3 he switched to the other ones I made. What did I think? Well, I liked them. I recall my Mom making buckwheat pancakes sometimes growing up, so buckwheat wasn't new nor foreign to me. I have 4 left in the fridge that I will eat for breakfast this week. :) Yes, they are different than regular or buttermilk pancakes, not as fluffy as "normal" pancakes would be but fine by me.

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

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