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Recipe of the Week

August 2, 2016

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Buckwheat has more protein than rice and is actually a fruit seed, making it wheat free.

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Blueberry Buckwheat Pancakes

Blueberry Buckwheat Pancakes

In this recipe, buckwheat and blueberries team up to make a terrific-tasting, health-protecting breakfast.

Makes 16 3-inch pancakes

Ingredients

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 
Vegetable oil spray 

Directions

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.

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.


  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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