Healthy Breakfast Recipe: Buckwheat-Blueberry Pancakes
Tart-sweet blueberries give these tender pancakes bursts of fruit flavor; if you have extra fresh berries on hand, use them as a garnish. Freeze leftover pancakes in a zippered plastic bag, between sheets of waxed paper, for up to 1 month.
1 1⁄4 cups all-purpose flour
3⁄4 cup buckwheat flour
1 1⁄2 tsp baking powder
1 1⁄2 tsp baking soda
2 large eggs
21⁄2 cups low-fat (1%) buttermilk
2 Tbsp plus 2 tsp canola oil
1 cup fresh or frozen blueberries
1⁄2 cup pure maple syrup, warmed
makes 6 servings
In a large bowl, stir together flours, baking powder, baking soda, and salt. In a small bowl, whisk together eggs, buttermilk, and 2 tablespoons oil until well blended. Stir egg mixture into flour mixture just until blended, then gently fold in blueberries.
Preheat oven to 200°F. Heat a 12-inch (30-cm) nonstick frying pan or a nonstick griddle over medium heat. Coat pan lightly with 2 teaspoons oil and carefully wipe out any excess with a paper towel. Pour batter into pan in about 1⁄3-cup portions and cook until pancakes are browned on the bottoms and bubbles form on top, about 2 minutes.
Flip pancakes and cook until second sides are browned, 11⁄2 –2 minutes longer. Transfer to a platter and keep warm in oven while you cook remaining pancakes. Serve warm with maple syrup.
Buckwheat flour lends flavor and whole-grain goodness to a class pancake recipe. Using low-fat buttermilk keeps the fat content in check.
- Rich in Magnesium, which promotes blood-vessel health
- Helps regulate blood sugar
- Excellent source of antioxidants linked to improved memory
- Rich in flavonoids, which protect against cancer and guard heart health
- Low in calories and high in fiber
350 calories, 10g protein, 57g carbs, 9g fat (1.5g saturated fat), 65mg cholesterol, 3g fiber, 670 mg sodium
Credit: Healthy in a Hurry by Karen Ansel, MS, RD (text) and Charity Ferreira (recipes). $34.95, Weldon Owen Publishing.
Photo credit: Maren Caruso