Monday, August 6, 2012

Raspberry Buckwheat Pancakes (Vegan and Gluten Free)


I don't often opt for pancakes for breakfast.  Fluffy and comforting as they are, they're usually big white bland sponges that require a mega slathering of syrup (and in my case, peanut butter) in order to tickle the pleasure centres.  After all, they're really just a vehicle for butter and syrup consumption, riiiiiight?  The refined carb double whammy throws me into a sugar coma and sends me back to bed.  For that reason, I usually reserve pancakes for bad weather weekends when I can roll around in a coffee-stained tank top and elastic waisted pants until 3 o'clock in the afternoon without feeling guilty.

This, friends, is not that kind of pancake recipe.  When contrasted with an old-fashioned pancake recipe, this one has less fat, waaaay less sodium, no cholesterol, more fiber, less sugar, and a comparable amount of protein.  They're sweet and moist on their own, making syrup an attractive addition rather than a necessity, and they actually make for a great afternoon snack.  Throw a few in a baggie and take them on a hike for sustained energy, or make a double batch and keep some in the freezer for easy access.


Key ingredients that make these nutritionally sound are:

  • flax  - a good source of Omega 3's for vegetarians
  • chia  - nutritional power houses full of antioxidants, fiber, and fatty acids
  • buckwheat flour - a high protein, gluten free, full flavour flour.
INGREDIENTS

WET:
1 cup plant milk (almond / hemp / soy / etc)
1/2 cup water
2 T chia seeds
2 T flax seeds - ground
2 - 4 T agave nectar (depending on you sweetness preferences)
1 T high-heat oil (grape seed / coconut / canola)

DRY:
1 cup buckwheat flour
2 tsp baking powder
1 T ginger powder
1/4 tsp salt

3/4 cup berries


  • Combine wet ingredients and set aside.  This will give the flax and chia time to "glop up" which will help bind and fluff the cakes.
  • Whisk together dry ingredients.
  • Add wet to dry and mix thoroughly - fold in berries.
  • Cook like pancakes!
    • Heat a skillet or griddle to med/high heat and lightly cover with high-heat oil.
    • Spoon or pour batter in desired size onto hot griddle (3 inch diameter?)
    • Cook until bubbly on top and then flip to finish it off.
  • Serve 'em up as you like 'em, perhaps with a smoothie on the side?
Makes approximately 8 medium pancakes.



The nutrition "facts" below (who really knows?) are for one fourth of the recipe.


Nutrition Facts
Serving Size 192 g
Amount Per Serving
Calories
232
Calories from Fat
72
% Daily Value*
Total Fat
8.1g
12%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
53mg
2%
Total Carbohydrates
39.8g
13%
Dietary Fiber
6.8g
27%
Sugars
13.7g
Protein
5.7g
Vitamin A 3%Vitamin C 9%
Calcium 24%Iron 13%
Nutrition Grade A
* Based on a 2000 calorie diet

Nutritional Analysis

Good points

4 comments:

  1. i'm trying to switch from the Pure Pantry Baking Powder Mix to my own thing. I was wondering if you could add some xanthan gum to hold it together or if these stay nice and together on their own. Also, I make them up ahead of time so I have a quick breakfast...How are they the next day??? Thanks...your recipe looks fantastic.

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    Replies
    1. Hi Tracy~ That's the beauty of buckwheat - it holds together really well. Add to that the sticky, binding power of chia and you're good to go. I'd like to say they're good the next day, I always end up eating extras in the afternoon. I hope they work out for you!

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