The Sustainable Diets Blog

Eating, Wellness, Gardening, Recipes and Loving our Planet. By Teri Underwood.

Buckwheat (Super Food), Gluten Free Pancakes

Buckwheat is an ancient food dating back to 6000 years BC in Southeast Asia. Although it is a starchy food that looks and is named like a grain, it is not a grain. It is a fruit seed that is related to the rhubarb plant. Very nutritious, buckwheat has an impressive list of health attributes (see the list at the bottom of the recipe), which is why I list it as a super food. And as all other foods I feature on this site, it is not only a healthy food; it is sustainable because it is a whole plant food that can grow in poor soils without the use of fertilizer. It has good potential for feeding our ancestors in the future. It’s not too popular in America right now, we grow only about 50,000 acres of it–compare that to the millions upon millions of acres of genetically modified soy and corn! That stuff cannot even hold a candle to buckwheat when it comes to keeping you from getting sick. Here is a recipe for my simple, filling, high fiber, and very affordable morning pancakes.

Makes 4 pancakes, 140 calories each, count as one Starch, Grain Exchange or serving

Ingredients

1 cup buckwheat flour
1 teaspoon baking soda
1 egg  beaten (use a fork)
1 cup low fat buttermilk (more if you want thinner cakes)
½-1 tsp canola oil

Directions

Add to a medium bowl and mix together with a fork. Add egg and milk to flour mix, stir with a fork until flour blended in. Don’t overmix. Wipe the bottom of a cast iron skillet with a small amount of oil using a paper towel or napkin. Add mix. Let brown. Flip.

Serving Suggestions: Top with plain low fat yogurt and dried fruit or fresh berries. Pair with a protein food such as an egg or 1 to 2 ounces lean chicken/turkey sausage.

Nutrition Attributes of Buckwheat:

  • Concentrated source of flavonoids, including quercetin, rutin, and kaempferol. These flavonoids are strong antioxidants that protect your cells from oxidative damage, aging and death caused by free radicals.
  • Good source of magnesium, manganese, and fiber. Manganese is a cofactor for the important anti-aging enzyme superoxide dismutase that is involved in protecting us from oxidative damage.
  • May be helpful if you are diabetic or iInsulin resistant. One study has found it effective at lowering blood sugar after a single meal.
  • Versatile. Flour can be replaced for wheat flour in breads, muffins, pancakes where leavening agent is baking soda or powder. Can be cooked and used in whole form called Kasha or Buckwheat Groats, in salads, as breakfast cereal, or as a side dish.

More recipes with buckwheat will be added in the future so please visit again!

Sustainable DietsTM recipe, developed by Teri Underwood, R.D., M.S., C.D.

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