Ellie Krieger's Blueberry Buckwheat Pancakes / Renee Comet/USA WEEKEND
Nothing says “weekend” like a stack of hot pancakes, preferably eaten while you are still in your PJs, of course. These delightfully different flapjacks give you all the rich satisfaction you want without the unhealthy downsides of most recipes, which are typically loaded with sugar, white flour and butter.
A combo of whole wheat and buckwheat flours gives these heartiness plus health-protective antioxidants and fiber. If you haven’t tried buckwheat, you’ll find its distinctive, nutty flavor a wonderful discovery. You can get buckwheat flour in better grocery stores and health food stores and use it to replace up to half the regular flour in many muffin and quick-bread recipes. This recipe also works well with all whole-wheat flour.
What’s more, these pancakes are moist and tender, thanks to low-fat buttermilk and a little canola oil — no butter necessary. A bit of honey and lots of blueberries add just the right sweetness, especially when drizzled with real maple syrup. The result is pancakes you can truly indulge in — and feel good about eating.
Blueberry Buckwheat Pancakes
• ¾ cup buckwheat flour
• ¾ cup whole-grain pastry flour or whole-wheat flour
• 1½ tsps. baking powder
• ½ tsp. baking soda
• ¼ tsp. salt
• 1 cup low-fat buttermilk
• ¾ cup non-fat milk
• 1 Tb. honey
• 2 large eggs
• 2 Tbs. canola oil
• 2 cups fresh or (thawed) frozen unsweetened blueberries
• Cooking spray
• ½ cup pure maple syrup
In a large bowl, whisk together the flours, baking powder, baking soda and salt. In a medium bowl, beat together the buttermilk, non-fat milk, honey, eggs and oil. Stir the wet ingredients into the dry ingredients, mixing only enough to combine them (the batter will be somewhat lumpy). Stir in 1 cup of the blueberries.
Coat a large non-stick griddle or skillet with cooking spray and preheat over medium heat. Use a ¼ cup measure to ladle the batter onto the griddle or skillet. Flip the pancakes when they are golden brown on the bottom and bubbles are forming on top, about 1½ minutes. Keep the pancakes warm in a 200-degree oven as you finish cooking the remaining ones.
Serve topped with the remaining blueberries and the maple syrup.
Yield: 4 servings (makes 12 4-inch pancakes)
Per serving: 435 calories, 73g carbohydrates, 13g protein, 11g fat (1.5g saturated), 110mg cholesterol, 7g fiber, 640mg sodium
Reprinted by permission of the publisher, The Taunton Press Inc., from The Food You Crave: Luscious Recipes for a Healthy Life, by Ellie Krieger. Copyright © 2008 by Ellie Krieger.
Contributing editor and registered dietitian Ellie Krieger is host of Food Network’s Healthy Appetite, which airs on the Cooking Channel. Her most recent cookbook is Comfort Food Fix: Feel Good Favorites Made Healthy.