|Buckwheat Pancakes with Blueberry Syrup|
|Servings:||14 (2 pancakes per portion) |
|Prep Time:||15 mins|
|Total Time:||30 mins|
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.
NUTRITIONAL INFORMATION290.4 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
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
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.