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