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Buckwheat Banana Pancakes with Walnuts

Over half of the flour in this hearty pancake recipe is buckwheat flour, a good whole grain choice.

Nutritional Facts

Serving Size: 2 pancakes

  • Calories 180
  • Carbohydrate 27 g
  • Protein 5 g
  • Fat 6 g
  • Saturated Fat 2 g
  • Sugar 11 g
  • Dietary Fiber 3 g
  • Cholesterol 60 mg
  • Sodium 450 mg

This Recipe Serves 4

Ingredients

¼ cup buckwheat flour
3 tablespoons unbleached all-purpose flour
1 teaspoon double-acting baking powder
½ teaspoon sea salt
2 teaspoons cold, unsalted butter, cut into pieces
1 teaspoon acacia or other mild floral honey
1 large egg
½ cup vanilla soy milk
2 large fully ripened bananas, peeled
2 tablespoons chopped walnuts

Instructions

  1. In a medium bowl, combine the flours, baking powder, salt, butter, and honey into a finely crumbled mixture with a pastry blender or potato masher.
  2. In a large bowl, whisk together the egg and soy milk. Add the flour mixture to the soy milk mixture and whisk until well combined. Let stand for 5 minutes. Mash one banana and set aside; very thinly slice the other banana and stir the slices into the batter. 
  3. Lightly coat a large flat skillet or griddle with natural cooking spray (see Fresh Fact) and place over medium heat. Spoon about ¼ cup batter per pancake on the hot skillet. Cook pancakes in batches for 2 minutes per side or until lightly browned. Keep cooked pancakes warm on a plate loosely covered with foil. Serve pancakes topped with mashed bananas and walnuts.

Fresh Fact: You can make your own natural cooking spray with your favorite oil – olive, canola, soybean, peanut, or more. Just purchase a pump-spray bottle, fill, and spray – naturally!

From The All-Natural Diabetes Cookbook by Jackie Newgent, RD

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