Buckwheat pancakes - A healthy, delicious breakfast

Today's post will be a nutrition rich breakfast to start off the day. Buckwheat pancakes are a yummy alternative to white flour pancakes. I recommend using organic buckwheat flour because it is free from pesticides, herbicides and other artificial chemicals. Buckwheat is classified as a complex carbohydrate, which means it takes longer and more work for your body to break it down. This also means that you stay full for longer.

While having a distinct flavour, buckwheat pancakes are a good source of protein with 5 grams per serve. They also only have 3 grams of fructose (6 grams of sugar) per serve which is 1/4 of the recommended daily sugar intake. These are also low fat, have lots of fibre and taste delicious. Lets get on with the recipe shall we?

Serves 4

Ingredients:

110g (3/4 cup) gluten-free all-purpose flour 110g (3/4 cup) buckwheat flour 3 teaspoons gluten-free baking powder 250ml (1 cup) rice milk 2 eggs 2 teaspoons pure maple syrup Melted butter, to grease Cinnamon apples 5 red apples, quartered, cored, peeled 185ml (3/4 cup) water 1 tablespoon pure maple syrup 1/2 teaspoon ground cinnamon

Method:

Step 1. Sift the combined flours and baking powder into a large bowl and make a well in the centre. Whisk together the milk, egg and maple syrup in a jug. Gradually add the milk mixture to the flour mixture, whisking constantly until smooth. Set aside for 15 minutes to rest. Step 2. Meanwhile, to make the cinnamon apples, cut each apple quarter in half length ways. Place in a large saucepan with the water, maple syrup and cinnamon and bring to the boil over high heat. Reduce heat to medium-low and simmer, covered, for 15 minutes or until apple is tender. Use a slotted spoon to transfer half the apple to a heatproof bowl. Use a hand blender to blend remaining apple in the pan until smooth. Add the reserved apple and set aside. Step 3. Brush a large non-stick frying pan with melted butter to lightly grease and heat over medium heat. Pour two 60ml (1/4-cup) portions of batter into the pan, allowing room for spreading. Cook for 1-2 minutes or until bubbles appear on the surface and pancakes are golden underneath. Turn and cook for a further 1-2 minutes or until golden. Transfer to a plate and cover with a clean tea towel to keep warm. Repeat, in 5 more batches, with the remaining batter to make 12 pancakes. Step 4. Divide pancakes among plates, top with apple and serve immediately.

Nutritional Intake per serving:

Energy ... 1647kJ

Fat saturated ... 1.00g Fat Total ... 4.00g

Carbohydrate sugars ... 31.00g Carbohydrate Total ... 81.00g

Dietary Fibre ... 5.00g Protein ... 5.00g

Cholesterol ... 109.00mg Sodium ... 1508.12mg

I hope you guys got a lot from this breakfast. Next time, I will be talking about sugar and the effects on the body and mind.