The recipe below is gluten-free, and it’ll make as good a pancake as any other GF recipe will without the hassle of potato starch, xanthan gum, and all of the other additives required to make non-gluten ingredients act like the ones they’re mimicking. This recipe makes about (12) 4 inch pancakes.
- 1 1/3 c. buckwheat flour
- 2 t. baking powder
- 1/4 t. salt
- 1/3 c. plain yogurt
- 1/3 c. skim milk
- 2 T. water
- 1 T. melted butter
- 2 t. vanilla extract (optional)
- 2 egg whites
- Combine the flour, baking powder, and salt in a medium mixing bowl.
- Whisk together yogurt, milk and water. Add the melted butter (and vanilla, if using) to the milk mixture and stir to combine.
- In a clean metal or glass bowl, beat the egg whites until soft peaks form, about 3 minutes.
- Combine the dry and liquid ingredients together. Add 1/2 of the beaten whites and stir gently to combine, then add the remaining whites and fold gently into the batter, preserving as much air as possible. Allow to stand for about 3 minutes or until bubbles form at the surface.
- Preheat a seasoned cast iron griddle or nonstick pan over medium-high heat. Ladle about 2 tablespoons of batter onto the pan and spread into a 4″ pancake. Allow to cook for approximately 45 seconds, then flip and continue to cook until the center is done. Remove to a warm plate or keep warm on a rack in the oven until ready to eat.
|Amount per serving|
|% Daily Value*|
|Total Fat 4.5g||7%|
|Saturated Fat 2g||10%|
|Trans Fat 0g|
|Polyunsaturated Fat 0.5g|
|Monounsaturated Fat 1g|
|Total Carbohydrate 32g||11%|
|Dietary Fiber 4.5g||16%|
|Total Sugars 3g|
|Sugar Alcohol 0g|
|Other Carbohydrate 25g|
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Buckwheat Flour, Skim Milk, Egg Whites, Organic Low Fat Plain Yogurt (cultured Pasteurized Organic Low Fat Milk, Pectin, Vitamin D3, Six Live Active Cultures), Water, Butter (sweet Cream), Baking Powder (sodium Bicarbonate, Sodium Acid Pyrophosphate), Salt.
Overnight oatmeal is a piece of cake, and oatmeal is a great food to include in a heart-healthy diet. The only thing to watch out for is added sugar: many of us like our oatmeal covered in sugar. This recipe uses carrots and raisins and spice to minimize the need for sugar while keeping the flavor and texture high. It does include maple syrup, but you can leave the maple syrup out without hurting the flavor if you want to balance the nutrition a bit better.