In my quest for high-protein foods that are satisfying and tasty, I’ve started to experiment with buckwheat flour. It’s really perfect for tender cakelike muffins, pancakes, and quick breads such as banana bread. I haven’t tried it in a yeasted loaf, but I bet the end result would make fabulous toast.
Available at many groceries particularly stores such as Whole Foods and New Seasons, or directly from Bob’s Red Mill, buckwheat flour is soft and tender enough that you won’t need to add wheat flour. Its naturally sweet, nutty flavor makes you think you’re indulging, but the nutritional content and fiber makes this great for you!
Buckwheat makes for an interesting loose but sticky batter, and these pancakes cook up quickly on a griddle that may need to be a little cooler than what you’re used to. Experiment, but you’ll get the hang of it and you’ll enjoy the results.
I like to refrigerate the leftover pancakes to eat later, with some almond butter. Delish!
This recipe is based on one published in The Oregonian on December 9, 2009, but I made quite a few modifications for improved flavor and batter quality. To save cleanup time, I melt the butter in the small bowl large enough to mix all the wet ingredients and I warm the soy milk in its glass measuring cup in a microwave. You may omit the blueberries, but, boy, are they tasty.
Buckwheat Pancakes with Blueberries
1 ¼ cup whole grain Buckwheat Flour
1 ½ teaspoons baking powder
½ teaspoon baking soda
½ teaspoon salt
1/8 teaspoon cinnamon
1 ½ Tablespoons soy protein powder
1 cup unsweetened vanilla soy milk, warmed slightly
2 Tablespoons honey
2 Tablespoons melted unsalted butter
½ teaspoon vanilla extract
1. Oil griddle with vegetable oil and preheat.
2. In a medium sized bowl, combine dry ingredients thoroughly.
3. In a small bowl, combine the butter, egg, vanilla and honey.
4. Add the soy milk to the wet mixture, and mix thoroughly.
5. Pour the wet mixture into the bowl with the dry ingredients, and mix together, being sure that all the buckwheat is stirred in. It can stick to the bottom of the bowl and remain dry.
6. Allow batter to rest for 30 seconds or more before cooking.
7. Spoon out carefully onto hot griddle.
8. Flip just once, when you start to see bubbles appear on the surface. Do not burn.
9. Serve immediately off the griddle with butter and maple syrup.
Until next time!
Buckwheat Flour package image is courtesy of Bob’s Red Mill.
Pancakes image courtesy of www.5minutesforspecialneeds.com.