Health Information Library

Buckwheat pancakes

July 1, 2017

Recipe

These buckwheat pancakes are delicious topped with strawberries or other fresh fruit.

Serves 6

Instead of maple syrup, top these pancakes with sliced strawberries or other types of fresh fruit such as sliced bananas or peaches.

In a small bowl, whisk together the egg whites, canola oil and milk.

In another bowl, combine the flours, baking powder and sugar. Add the egg white mixture and the sparkling water and stir until slightly moistened.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/2 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well-browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter.

Transfer the pancakes to individual plates. Top each with 1/2 cup sliced strawberries and serve immediately.

2 egg whites
1 tablespoon canola oil
1/2 cup fat-free milk
1/2 cup all-purpose (plain) flour
1/2 cup buckwheat flour
1 tablespoon baking powder
1 tablespoon sugar
1/2 cup sparkling water
3 cups sliced fresh strawberries

DASH Eating Plan Servings

Dairy foods (low-fat or fat-free) 1 Fats and oils 1/2 Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) 1/2 Fruits Meat and meat substitutes Milk and milk products Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1 Carbohydrates 1 Fats 1/2 Fruits Protein and dairy Sweets Vegetables

Nutritional analysis per serving

Calcium 143 Calories 24 g Total carbohydrate Trace Cholesterol 3 g Dietary fiber 2 g Monounsaturated fat Potassium 5 g Protein Trace Saturated fat 2 small pancakes Serving size 150 mg Sodium 3 g Total fat