Food Focus: Buckwheat and Buckwheat & Barley Pancakes
This weekend why not try Buckwheat or Buckwheat & Barley pancakes.
Organic Buckwheat flour has more protein, dietary fiber and B vitamins than an equal weight of oat or whole wheat flour. It is an excellent source of potassium and essential amino acids. It's noted to support heart health, contains rutin a substance that may strengthen blood vessels, and is low on the glycemic index. Buckwheat promotes gut health and is gluten free.
Barley is not gluten free and must be avoided if you are gluten sensitive or have celiac disease, otherwise, barley can be a great source for fiber and minerals. It contains antioxidants, B vitamins and Beta-Glucan, well known for immune system enhancement and has many potential positive health benefits.
Buckwheat Pancakes:
1 cup + 2 tablespoons Buckwheat Flour
1 teaspoon baking soda
sweetener equal to 2 tablespoons of sugar ( I like Swerve)
1/4 teaspoon salt
1 teaspoon ground chia seeds
1 cup of almond milk
1 egg
2 tablespoons melted butter
1 teaspoon vanilla
Mix all dry ingredients, make a well in center
Wisk together milk, egg, vanilla and melted butter.
Pour wet mix into dry ingredients. Mix gently
On a warm skillet cook about 2-4 minutes on each side and serve with fruit or maple syrup
Buckwheat Pancakes:
(This recipe adds a gluten-free mix for a lighter texture and will make 10 pancakes)
1 cup Buckwheat Flour
1/2 cup of a gluten-free flour mix
1 1/4 cup milk of choice
2 tablespoons lemon juice
1 tablespoon melted butter
1 tablespoon melted coconut oil
1 tablespoon of sweetener equivalent to 1 tablespoon of sugar (I like Swerve).
3/4 teaspoon baking powder
1/2 teaspoon sea salt
1 large egg
1 teaspoon vanilla extract
Mix the milk and lemon juice, and set aside.
Mix together all dry ingredients, well
Wisk the egg, vanilla and into the milk mixture.
Making a well in the center of the dry mix, add the milk mixture, gently blend together.
On a warm skillet, set on medium, place 1/4 cup of the mixture and cook until browned. Turn and cook other side. (approximately one to two minutes on each side)
Serve with fruit and or maple syrup
Buckwheat & Barley Pancakes: (For those without gluten sensitivity or celiac disease )
Adding barley to the buckwheat gives a more nutty flavor and enhances the texture.
Ingredients:
1/2 Cup Buckwheat Flour
1/2 Cup Barley Flour
1 1/2 Tsp Baking Powder
1/4 Tsp Sea Salt
1 1/2 Tbsp Pure Maple Syrup or Honey
1 Egg or Egg Substitute *(see flax seed substitute)
3/4 Cup Soy or Nut Milk
1 Tbsp melted butter
1/2 Tbsp melted coconut oil
*Flax seed substitute: Mix together 1 tablespoon ground flax seed and to that add 3 tablespoons of water, mix will, allow to set for 1 to 5 minutes. Use instead of an egg.
Combine all dry ingredients. In another bowl combine all wet ingredients, then add to the dry ingredients.
Gently mix until all ingredients are blended. If mixture is too dry you may add more liquid.
Cook on a medium hot griddle. The pancakes will take a little longer to cook than wheat pancakes.
Serve with fruit and or maple syrup
Enjoy!
Of course when it comes to cooking we want to use non-toxic options in our kitchen. No black plastic for flipping these pancakes! No plastic at all for that matter! And, when it comes to your non-stick pans you really have to be careful there!
I trust these companies to supply my home with just that...
Chef's Foundry and see why 266 scientists are sounding the alarm about the dangers of non-stick cooking pans!
And, of course Life Without Plastic for bamboo utensils.
Wishing you all the best in good health!
`Val
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