nutritional information

Per SERVING:

  • Calories: 360
  • Protein: 13 g
  • Total Fat: 12 g
  • Saturated Fat: 3 g
  • Carbohydrates: 51 g
  • Cholesterol: 110 mg
  • Sodium: 690 mg
  • Fiber: 4 g
  • Sugar: 12 g

Buckwheat Banana Pancakes

SERVES 4

30 minutes or fewer

This hearty breakfast recalls a childhood favorite: buckwheat pancakes. But this updated version incorporates a few exotic touches: diced bananas, yogurt and coconut shreds. These pancakes are delicious served hot with maple syrup, a fruit syrup of your choice or sprinkles of confectioners’ sugar and diced fresh fruit. Offer plenty of fruit juice and hot coffee or tea. For best results, use a stovetop griddle or a very large skillet for cooking the pancakes. This recipe makes about 8 to 10 pancakes.
  • 1 cup buckwheat flour
  • ½ cup all-purpose flour
  • 1 Tbs. granulated sugar
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • Pinch salt
  • 2 large eggs
  • 1 cup nonfat milk or soymilk
  • ½ cup plain nonfat yogurt
  • 2 Tbs. vegetable oil
  • 1 firm banana, diced
  • 3 Tbs. shredded coconut
  1. Put buckwheat flour, all-purpose flour, sugar, baking powder, baking soda and salt in a bowl, and set aside.
  2. Beat eggs until foamy in a second bowl. Stir in milk, yogurt and vegetable oil. Stir milk mixture into flour mixture just until free of lumps. Carefully fold banana and coconut into batter.
  3. Heat a nonstick skillet, and spray it with nonstick cooking spray. Ladle 1/3 cup to 1/2 cup of batter onto hot surface, and turn when bubbles appear on surface and bottoms turn golden, after about 2 to 3 minutes. Cook second side for 2 to 3 minutes, or until bottoms turn golden. Remove from heat, repeat with remaining batter and serve pancakes hot.
June 2004

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