Banana Buckwheat Pancakes
Yep, pancakes made using a banana and buckwheat flour. Buckwheat flour adds in some additional nutrients you won’t find in white flour, making it’s a really nice healthy alternative. Banana Buckwheat Pancakes are really simple and quick to make and can be made in bulk and reheated too.
Buckwheat flour is a perfect nutrient packed alternative!
Nutritionally, buckwheat is a really good source of fibre, magnesium, iron and zinc as well as containing lots of other vitamins and minerals. It’s also gluten-free and this recipe is dairy-free too. I used Oat Milk for this recipe, but you can use whatever milk you to have to hand.
Key Nutrients
Magnesium – Approximately 1% of our body weight is from magnesium stores and buckwheat is a particularly good source. Magnesium is used for over 300 different enzyme reactions in the body and is really important for heart, muscle and nervous system health.
Fibre – Fibre is found in all wholegrains in varying quantities (as well as fruit, vegetables, legumes, nuts & seeds) and is essential for regulating bowel movements, it helps you feel fuller for longer which is great for weight management and helps to lower cholesterol.
Iron – Plant-based sources of iron are particularly important if you follow a vegetarian/vegan diet and buckwheat is another good source. Important for the transport of oxygen and production of energy, it is worth knowing that tea/coffee can reduce the absorption of iron, so if you suffer from low iron levels, I recommend avoiding tea/coffee within an hour of meals.
Banana Buckwheat Pancakes
Ingredients
- 1 banana
- ⅓ cup buckwheat flour
- 1 scoop vanilla protein (if no protein just use ½ cup buckwheat flour instead of ⅓)
- ½ cup oat milk (or milk of your choice, if mixture is thick add a little more)
- 1 tsp cinnamon
- 1 tbsp coconut oil
- 1 handful frozen berries or fresh fruit
- 1 tbsp maple syrup
- ½ tsp baking soda or 1 tsp baking powder (if using soda add a squeeze of lemon to activate it)
Instructions
- Peel and mash the banana in a bowl and add 1 egg and whisk thoroughly. Add the buckwheat flour/protein powder, baking soda or powder (if soda, add a squeeze of lemon juice to activate) and stir through, adding the milk to make a nice blended consistency.
- Heat coconut oil in a frying pan and add small amounts of the mixture using a large spoon. You will notice small bubbles form in the pancake and then flip over to cook evenly on both sides. Cook for approx 5 minutes.
- If using frozen berries, add these to the frying pan to thaw and then serve pancakes with fruit and a drizzle of maple syrup. You can also add yoghurt, other fruits, nuts or seeds too.
- Recipe makes approx 5 pancakes.
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Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email [email protected] for further details.
