RECIPE OF THE WEEK | Buckwheat Corncakes
Buckwheat adds a wonderful, hearty flavor to these easily-prepared pancakes. Serve them with homemade applesauce, fresh fruit, or maple syrup. Whole grain foods like buckwheat contain a lot of needed protein and fiber that will keep you feeling fuller, for longer periods of time.
Makes 16 3-inch pancakes
1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 teaspoon sodium-free baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1 ripe banana, mashed
2 tablespoons maple syrup
1 tablespoon white vinegar or cider vinegar
1 cup fortified soy- or rice milk
1 vegetable oil spray
Mix flour, cornmeal, baking powder, baking soda, and salt in a small bowl.
In a large bowl, combine banana, maple syrup, vinegar, and nondairy milk. Add flour mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more nondairy milk if batter seems too thick.
Preheat a nonstick skillet or griddle, then spray lightly with vegetable oil. Pour a scant 1/4 cup of batter for each pancake onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately.
Nutrition Information | Per cake
calories: 50; fat: 0.5 g; saturated fat: 0.1 g; calories from fat: 8.4%; cholesterol: 0 mg; protein: 1.5 g; carbohydrates: 10.5 g; sugar: 2.9 g; fiber: 0.9 g; sodium: 66 mg; calcium: 29 mg; iron: 0.6 mg; vitamin C: 0.7 mg; beta-carotene: 6 mcg; vitamin E: 0.2 mg
Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life for Women by Kristine Kieswer
Please feel free to tailor PCRM recipes to suit your individual dietary needs.