Buckwheat Oat Pancakes

Updated 7/28/15

Sunday has evolved into pancake days and these are a new fall favorite for Tim and I… I have been making them almost every week! I am always trying to add more variety into our diet and buckwheat flour has been on my list of things to try for awhile. It holds up just like whole wheat flour in this recipe but haven’t used it in other ways yet. I am also a huge fan of Manitoba Harvest Hemp Hearts for protein and essential fatty acids (among many other nutrients you can see below). I add them to oatmeal all the time and they are a perfect pancake topping too. While we love pancakes on Sundays, you can also make a double batch and keep them in the fridge or freezer to heat up in the toaster oven, or even stove, on a busy morning. Instead of cooking ahead, you can even just keep the batter in the fridge for a few days to make them fresh in the morning! Because of the low fat content paired with a decent carbohydrate & protein content, having 3 of these post-workout can be great for recovery. With a 3:1 carb to protein ratio, eat up after a cardio session or strength workout, athletes.

Buckwheat Pancake - EatRealLiveWell.com

While you can add some 100% pure maple syrup like Tim, I love any type of nut butter or apple butter. A mix of apple butter and sunflower seed butter is amazing! Feeling more like waffles? Try these!

Buckwheat Oat Pumpkin Pancakes (V, GF, DF)
Makes 8 Pancakes


1 1/2 Cup (180 grams*) buckwheat flour
1 Cup  (80 grams*) rolled or quick oats
3 teaspoons baking powder
1 teaspoon baking soda
2 teaspoon cinnamon
optional: 1 teaspoon pumpkin pie spice
2/3 Cup Applesauce
or 2/3 Cup pumpkin puree (from whole sugar pumpkin or packaged)
2 2/3 Cup unsweetened soy or cashew milk
1 teaspoons vanilla extract
1 tablespoon chia seeds
Optional (but not really): toppings including but not limited to banana, apple slices, blueberries, hemp seeds, shredded coconut, walnuts, slivered almonds, nut butter, apple butter, cacao nibs etc.

*Since flour can easy pack itself down in storage, I like to use my food scale for accuracy.
**While the So Delicious almond milk + protein is pictured, I now usually use Silk brand unsweetened cashew milk or unsweetened organic soymilk for a creamier texture


-Mix together all of the dry ingredients in a large bowl.
-In another bowl, mix the almond milk with a hand mixer for 1 minute, then add all of the wet ingredients together. Add to the dry and whisk until you have a smooth consistency (do not over mix though!)
-Pour a slightly heaping 1/3 cup at a time onto a cast iron or non stick pan over low-medium heat (closer to medium on my gas stove). You should know your own pans well enough to determine whether or not they need a very quick spray of cooking spray**.
-Add toppings right after pouring batter into pan. My favorite topping combo is sliced banana, hemp seeds & coconut. Another great one is blueberries and chopped walnuts.
-As with any pancake recipe, once you start to see bubbles form on top, flip the pancake. After about 1 minute you should be able to remove from heat.

**If you do use spray, look at your ingredient list to avoid chemical propellants. I like Trader Joe’s brand sprays. I also like the “Misto” re-useable spray bottle that you pump air into easily to Create pressure for the spray. All you do is add oil you already have at home.

Nutrition Information (per pancake not including cacao or choc chips):

Servings: 12
Calories: 105
Total Fat: 2.5 g
Saturated Fat: < 0.5 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: .5 g
Cholesterol: 0 mg
Carbohydrate: 16 g
Fiber: 3 g
Sugar: 0.5 g
Protein: 5 g
Sodium: 130 mg   6 %
Potassium: 250 mg 5%

Vitamin A: 18%      Thiamin: 13%               Riboflavin: 5%
Niacin: 5%              Vitamin B6: 8%            Vitamin B12: 28%*
Folate: 20%            Pantothenic Acid: 4%  Vitamin D: 20%*
Vitamin E: 2           Calcium: 10%                Iron: 10%
Zinc: 14%                 Copper: 13%               Magnesium: 25%
Phosphorus: 30%  Manganese: 51%        Selenium: 9%
Omega 3: 0.15 g  (10%)

*Vitamin D & B12 content are dependent upon type of milk used
**Vitamins & minerals are listed as % daily value; you may need more than 100% each day if you’re an athlete, have a deficiency disease, or other medical concerns



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