CARE Recipe: Blueberry Banana Buckwheat Pancakes

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CARE Recipe: Blueberry Banana Buckwheat Pancakes

This on-the-go recipe puts the maple right into the batter allowing you to enjoy a mess-free, warm breakfast option even on those hard-to-get going mornings.

  • Total Time: 40 minutes
  • Yield: 8 1x

Ingredients

Scale
  • 1 cup buckwheat flour
  • 1 3/4 cup old fashioned rolled oats
  • 1 cup plain whey protein powder (plant-based protein powder can be used)
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 1/2 tablespoons cinnamon
  • 2 large eggs
  • 2 cup low fat milk, (buttermilk can also be used)
  • 2 teaspoon vanilla extract
  • 1/4 cup maple syrup
  • 3 tablespoon walnut oil, (any liquid oil could be used)
  • 2 cups frozen blueberries (fresh can be used when in-season)
  • 2 medium bananas, sliced
  • 3/4 cup walnuts, crushed
  • cooking spray, (PAM type products; olive, avocado, or coconut recommended but any can be used)

Instructions

  1. In a large bowl, combine flour, oats, whey, baking soda, salt, and cinnamon. Mix well.
  2. In a separate bowl, beat eggs, milk, vanilla, maple, and walnut oil together.
  3. Add to dry mixture. Stir to combine.
  4. Fold in berries, banana, and walnuts.
  5. Heat a large non-stick skillet over medium-high heat (spray oil can be used to reduce sticking). When hot, ladle batter into skillet to form pancakes.
  6. 3/4 cup is one portion- this amount can be made into one big pancake (meal size) or into 3 smaller (1/4 cup) pancakes (1 small pancake could be used as a snack).
  7. Cook over medium-high heat until small bubbles form on surface (about 3 minutes).
  8. Flip pancake over and cook until lightly browned (about 3 more minutes- allow longer cooking times if larger pancake is made).

Notes

  • The batter is thin. Although not necessary, you can let batter set overnight to thicken and essentially soaks the oats.
  • Excellent make-ahead idea for weekday breakfasts. Simply double the recipe, allow pancakes to cool after being cooked, then individually wrap in plastic wrap or parchment paper and freeze.
  • When ready to reheat for later meals, simply unwrap and pop in the toaster-oven or microwave.
  • Batter also keeps well premixed and covered in the refrigerator for up to 3 days allowing for a quick freshly made pancake each morning if desired. The batter will separate, but just give a good stir before using.

Example of freezing make-ahead pancakes: allow to cool, separate each with parchment paper, stack in large Ziplock, and freeze.

Nutrition

  • Serving Size: 3/4 cup
  • Calories: 392
  • Sugar: 17g
  • Sodium: 358mg
  • Fat: 15g
  • Saturated Fat: 2g
  • Trans Fat: 0g
  • Carbohydrates: 47g
  • Fiber: 6g
  • Protein: 19g
  • Cholesterol: 51mg

Keywords: nutrient-rich pancakes

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