Back to reality, you’ve probably noticed that I only use grains and flours that are unrefined in the recipes I make, for highest nutritional value. Pancakes are no exception. The key to fluffy whole grain pancakes is to gently fold egg whites that have been previously beaten to peaks into the batter.
The taste of buckwheat flour in pancakes or crepes can be rather overpowering if it’s not combined with other flours. I personally like the nutty, almost bitter taste of plain buckwheat crepes or galettes de sarrasin, as my mom makes them, but it’s safe to say that it’s an acquired taste. Plus, the result tends to be savoury rather than sweet.
This recipe calls for equal parts of buckwheat and whole-wheat pastry flours, so you benefit from the added nutrition without compromising flavour. Buckwheat is high in vitamin B, vitamin E and minerals.
- 1/4 cup buckwheat flour
- 1/4 cup whole-wheat pastry flour
- 3/4 tsp baking powder
- 1/8 tsp sea salt
- 1 large egg
- 1 tsp olive oil
- 1 tsp honey
- 1/2 cup milk (or soy milk)
- 2 large egg whites
- 1/2 cup diced banana (about 1 medium)
- 1 pinch ground cinnamon
- 1 tsp freshly grated lemon zest
- 1 tsp fresh lemon juice
Sift the flours, baking powder and salt into a medium mixing bowl. In a separate bowl, whisk together the egg, oil, honey and milk. Make a well in the center of the dry ingredients and pour in the egg mixture. Stir until moistened.
With an electric mixer, whip the egg whites until stiff peaks form. Gently fold the egg whites into the batter. Fold in the bananas, cinnamon, lemon zest and lemon juice until just combined.
Heat a griddle or non-stick pan over medium heat and coat with cooking spray. Spoon batter by 1/4 cups onto the griddle. Cook until bubbles appear and edges begin to look dry. The bottoms should be golden brown. Turn the pancakes over. They will rise and the middles will become light and fluffy. Cook for a minute longer, until they are golden brown.
Yields about 8-10 small pancakes. Serve topped with walnuts and pure maple syrup, or fruit compote.
Recipe adapted from Conscious Cuisine by Cary Neff