These Healthy Pancakes Are A Great Sunday Morning Treat
Nothing says ‘it’s the weekend’ more than pancakes for breakfast! And just because it may be a treat, doesn’t mean it has to be unhealthy.
These delicious and nutrition packed pancakes use buckwheat flour as the key ingredient. Buckwheat (which is actually a seed, not a grain) is gluten-free, high in fiber, alkalizing (as opposed to many grains/wheat which are acidic), rich in minerals and vitamins B3 and B5. Buckwheat is an excellent alternative to wheat flours and has a nutty flavor.
This particular recipe has plenty of options for adapting the recipe to suit your particular dietary preferences. The original recipe contains wholemeal spelt flour as well, but you can easily take that out and only use buckwheat flour if you are very gluten intolerant. (Note: some people with mild gluten intolerance can tolerate spelt flour – but very sensitive people may not). You can also increase the protein content of the pancakes by adding protein powder to the mix.
The recipe includes directions for a delicious fruit sauce – but if you want something a bit quicker, chopped fresh fruit with yogurt (as pictured) is just as delicious.
The recipe makes about a dozen pancakes (depending on how big you like them) but you can store any unused batter in an airtight container in the fridge and enjoy within a few days. Alternatively you can cook up the whole lot and freeze any extra pancakes.
- 1/2 cup buckwheat flour
- 1/2 cup wholemeal spelt flour (or see options below)
- 1 tsp baking powder
- 1/4 tsp sea salt
- 1 1/4 cups soy, rice, oat or almond milk
- 100ml (3 fl oz) water
- 2 eggs
- 2 tbsp olive oil, melted butter or ghee
- Add 4 tbsp protein powder
- Use 1 cup buckwheat flour and omit spelt flour
- For sweet pancakes add 4 tsp honey
- 1 1/2 cups ricotta
- 1 1/2 cups vanilla, natural or Greek yogurt
- 1 1/2 cups frozen blueberries
- 1 1/2 cups water
- 2 tbsp rice syrup or honey
- 3 tsp arrowroot
- 1 tbsp cold water
- In a medium bowl combine buckwheat and spelt flours, baking powder, sea salt and protein powder (if using).
- Make a well and add milk, water, eggs, oil and honey (if making sweet pancakes).
- Stand for at least 20 minutes, or overnight.
- Heat 1 teaspoon of oil or ghee in a fry pan over medium heat. Cook 1/4 cup of pancake mix at a time turning once bubbles form and underside is golden. If mixture sticks to the base of the fry pan, add 1/2 teaspoon of oil after cooking each pancake. Drain on paper towel and keep warm until all are cooked.
- Mix ingredients together and refrigerate
- Place water, berries and rice syrup in a small saucepan and bring to the boil. Mix arrowroot with cold water. Stir into berries and stir constantly until sauce is clear and glossy.
- Place 1/4 cup filling on a warmed pancake. Fold over and spoon 1/2 cup of berry sauce on top.
Substitute the filling and fruit sauce for chopped fresh fruit and yogurt for a quicker meal.
Source: Very Wellness by Val Allen