| Buckwheat Pancakes with Blueberry Syrup |
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| Servings: | 14 (2 pancakes per portion) | | Prep Time: | 15 mins | | Total Time: | 30 mins |
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A healthy, whole wheat spin in pancakes, perfect for those following the DASH diet plan. To serve, drizzle with the syrup and decorate with extra blueberries. |
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| NUTRITIONAL INFORMATION 290.4 Calories; 34.8 g Carbohydrates; 13.8 g Fat; 1.9 g Saturated Fat; 10.6 g Protein; 2.6 mg Cholesterol; 5.9 g Fiber; N/A Potassium; 427.2 mg Sodium; N/A Added Sugars |
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| Ingredients | 1 - 1/2 cup Buckwheat Flour | 1 - 1/2 cup Whole Wheat Flour | 1/4 cup Brown Sugar | 1 - 2/3 tbsp Baking Powder | 1 tsp Baking Soda | 1/2 tsp Kosher Salt | 1/3 cup Poppy Seeds | 2 cup Sunflower Seeds. Roasted | 3 cup Fat Free Buttermilk | 2/3 cup Milk. Low Fat | 2/3 cup Water | 2 tsp Pure Vanilla Extract | 2 tbsp Olive Oil | 4oz Egg White | 1 - 3/4 cup Blueberry Syrup: | 1 - 1/2 tsp Ground Cinnamon | 1 cup Apple Juice | 1 cup Applesauce, Unsweetened | 1 tsp Pure Vanilla Extract | 2 cup Blueberries. Frozen. Unsweetened |
| | Preparation | 1. Whisk together the flours, salt, baking powder, baking soda, sugar and poppy seeds. | 2. Place roasted sunflower seeds in a food processor and chop until coarsely ground. Place in a bowl and mix together. | 3. Mix the wet ingredients in another bowl, whisk together the egg white, vanilla, buttermilk, milk, water and olive oil. Whisk well until the liquid is a bit frothy. Pour the liquid into the bowl with the dry ingredients and mix to incorporate. Do not over mix. The mixture should be a batter consistency. Allow the batter to rest for at least 1 hour. | 4. To make the blueberry syrup: Blend all syrup ingredients in a blender. Warm in a sauce pot. | To cook the pancakes: Pre-heat a non stick pan. For each pancake, pour 2 ounces (1/4 cup) of batter onto the griddle and cook for 2 to 3 minutes or until the top is bubbly and dry. Flip over to cook the other side for approximately 1 minute. | | Tips & Notes | 4 - 1/3 cup of liquid (buttermilk. milk and water) may be exchanged with all milk or all buttermilk. |
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