Breakfast

Banana Buckwheat Pancakes

April 8, 2020

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

Banana Buckwheat Pancakes

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 1 person

Ingredients

  • 1 banana
  • 1/3 cup buckwheat flour
  • 1 scoop vanilla protein (if no protein just use 1/2 cup buckwheat flour instead of 1/3)
  • 1/2 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
  • 1/2 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.

Course Breakfast

Banana Buckwheat Pancakes

Banana Buckwheat 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 amy@amysavagenutrition.com for further details. 

Banana Buckwheat Pancakes

 

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