Recipe: Fruited Buckwheat Pancakes

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Pancakes are a breakfast classic. But they’re not always the healthiest choice — they can be high in sugar and fat, especially if they include chocolate chips, nuts or other fillings. Toppings such as butter and syrup also add a lot of extra calories.

You can make a healthier version of pancakes, however. These fruited buckwheat pancakes are perfect for breakfast, or whenever you are craving something sweet.

Fruited Buckwheat Pancakes

1 cup nonfat milk

1 egg

1 tablespoon canola oil

1 cup buckwheat flour

1 teaspoon baking powder

1 tablespoon sugar

1 cup chopped peaches, fresh, frozen, or canned and drained

Directions

Heat griddle to 400°F.

In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4 cup measure to drop pancakes. Turn pancakes when they form bubbles and look dry around the edges, 2 to 3 minutes. Cook second side about 2 to 3 minutes. Top with fruit. Makes 12 pancakes.

Each pancake contains about 56 calories, 2 grams of protein, less than 1 gram of fat, 20 milligrams of cholesterol, 13 grams of carbohydrates, 1 gram of fiber and 57 milligrams of sodium.

Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 grams of fat, 10 milligrams of cholesterol, and 27 milligrams of sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 grams of carbohydrates and 2 milligrams of sodium.

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