Years ago, when Dad made us buckwheat pancakes for breakfast, I had no idea that they were a made from a healthy recipe. I no longer have the original recipe, the but the Buckwheat Pancakes from the recipe below taste as good as Dad made and definitely qualify as a healthy recipe based on ingredients.
After all, 2 buckwheat pancakes contain 9 grams of fiber. Another wonderful thing about buckwheat pancakes or crepes is that buckwheat is a naturally gluten-free grain. Helpful Hint: Remember to check the package label to see whether the product is labeled as gluten-free. This label is important because contamination occurs when gluten free products come in contact with gluten containing foods at the facility where food processing takes place.
Try this Down-Home Buckwheat Pancakes Healthy Recipe below from Bob’s Red Mill. The pancakes from this recipe came out as lights as crepes.
Down-Home Buckwheat Pancakes
Makes 8 pancakes (4 servings)
1 cup Bob’s Red Mill Organic Buckwheat Flour
¼ tsp Sea Salt*
1 tsp Baking Powder
1 Egg well bean
2 Tbsp Molasses
1 cup Milk**
1 Tbsp. Oil
Notes: * I recommend using iodized salt. ** Use 1%, fat-free milk or milk alternative.
Directions:
Heat a lightly greased griddle or pan over medium-high heat. In a small bowl, whisk flour, salt, and baking powder. In a medium bowl, whisk egg, molasses, milk, and oil. Mix the dry ingredients into the wet until just combined, and then pour ¼-cup portions onto the hot griddle or pan. Cook until bubbly, then flip and cook until the center is set, about 2-3 minutes per side. Serve immediately.
Nutrition Analysis:
Serving size: 2 Pancakes
Calories: 140
Total Fat: 0.5 gm
Saturated Fat: 0 gm
Sodium: 0 mg
Carbohydrates: 29 gms
Protein: 4 gms
Top pancakes with 1 Tablespoon of maple syrup (add 52 calories) or top with berries and ricotta cheese as described below (add 23 calories).
Since these pancakes came out as light as crepes, consider this variation: fill with your favorite sweet or savory fillings, then heat in oven at 350 degrees for 10 minutes.
Example: Wash 2 cups of blueberries, halved strawberries, or mixed berries. Combine with 2 tablespoons of low-fat ricotta cheese. Fill crepes, roll into pan and heat in oven as indicated above. Add 23 calories per serving.
- Click here to watch the Latest Sweet Life Wellness Podcast Episode on How to Enjoy Mindful Eating.
- Click here to listen for FREE on Apple Podcasts.
- Want to listen for FREE on Spotify? Click here.
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
Speaker, Registered Dietitian-Nutritionist, Healthy Eating Coach