Tuesday, December 15, 2015

Banana Buckwheat Pancakes

   Pancakes in a longevity cookbook? Absolutely, as long as the main ingredient is buckwheat! Buckwheat makes this Southern recipe quite healthy with its high content of fiber and cholesterol lowering properties. 

   4 servings
¾ cup buckwheat flour
½ cup gluten-free rolled oats
½ cup cornmeal
1 teaspoon baking powder
½ teaspoon baking soda
1 banana
2 tablespoons vinegar
2 cups almond milk
½ cup fresh blueberries
1 tablespoon grapeseed oil
Maple syrup, for serving

   1. In a medium bowl, whisk the flour, oats, cornmeal, baking powder, and baking soda together until combined. In a small bowl, mash the banana with the vinegar until smooth; whisk in the almond milk until well combined. Add the wet ingredients to the flour mixture and stir until just combined; do not overmix. Gently fold in the blueberries.
   2. Heat the oil in a large nonstick skillet or griddle over medium heat. Ladle the batter, about ½ cup per pancake, onto the hot pan. Cook for 2 to 3 minutes, until bubbles appear on the surface and the underside is golden brown. Flip the pancakes and continue cooking until set and golden brown on the bottom, about 2 minutes more. Transfer the pancakes to a plate and cover to keep warm. Continue making pancakes until the batter is used up.
   3. Serve the pancakes warm with maple syrup.

Buckwheat is not really a grain, but actually a fruit seed. A great source of fiber, manganese and magnesium and packed with B vitamins, buckwheat is also a good quality protein, containing the eight essential amino acids, including lysine, which is usually lacking in grains. With their rich contents of magnesium and fiber, whole grains like buckwheat can significantly lower your risk of cardiovascular disease, obesity, insulin resistance and type 2 diabetes.

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