Buckwheat Pear Chia Pancakes

Number of Servings: 4-6 (261g)
Active Time: 10 Minutes
Total Time: 10 Minutes

Lightly sweetened, filled with fruit and spiced to perfection, these tender pancakes will require no butter or syrup to become a beloved dish at your family’s table. Mix up the combination of fruit and spices seasonally or to find your family’s favorite flavor.

Ingredients

  • 1 cup buckwheat flour
  • 1/2 cup whole-wheat pastry flour
  • 1/2 cup unbleached all-purpose flour
  • 2 tablespoons brown sugar
  • 2 teaspoons baking powder
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon cardamom (optional)
  • 1/4 teaspoon salt
  • 2 tablespoons vegetable oil
  • 1 cup plain, non-fat kefir
  • 1/2 cup skim milk
  • 1 tablespoon chia seeds, set in 3 tablespoons water
  • 2 pears, peeled and grated

Directions

1. Sift together dry ingredients.
2. In a separate bowl, whisk together wet ingredients and pears.
3. Stir wet ingredients intro dry until just combined. Let rest 5 minutes
4. Heat a non-stick skillet over medium heat. Pour in batter in 1/4 cup scoops. When the edges are lightly brown and the top is bubbling, flip and cook until done.

Nutrition Facts

4 servings per container

Serving Size 261g

Amount per serving
Calories 395
% Daily Value*
Total Fat 10g 13%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 4mg 2%
Sodium 375mg 16%
Total Carbohydrate 70g 25%
Dietary Fiber 8g 29%
Total Sugars 20g
Includes 7g Added Sugars 14%
Sugar Alcohol 0g
Other Carbohydrate 41g
Protein 12g
Vitamin D 1mcg 6%
Calcium 345.3mg 25%
Iron 3.2mg 15%
Potassium 520mg 10%
Vitamin A 134.4mcg 15%
Vitamin C 3.8mg 4%
Vitamin E 1.6mg 15%
Vitamin K 11.2mcg 10%
Thiamin 0.4mg 35%
Riboflavin 0.3mg 25%
Niacin 6.1mg 40%
Vitamin B6 0.3mg 20%
Folate 85.8mcg 21%
Vitamin B12 0.4mcg 15%
Biotin 1.6mcg 6%
Chloride 37.4mg 2%
Pantothenate 0.7mg 20%
Phosphorus 534.1mg 45%
Iodine 7.8mcg 6%
Magnesium 127.2mg 30%
Zinc 2.1mg 20%
Selenium 21.3mcg 40%
Copper 0.4mg 35%
Manganese 1.5mg 70%
Chromium 0mcg 0%
Molybdenum 3.1mcg 6%

* 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.

Ingredients

Pears, Lowfat Plain Kefir (pasteurized Cultured Lowfat Milk, Nonfat Milk, Pectin, Vitamin A Palmitate, Vitamin D3), Skim Milk, Buckwheat Flour, Enriched Flour (unbleached Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Whole Wheat Flour, Canola Oil, Brown Sugar, Chia Seeds, Baking Powder (sodium Bicarbonate, Sodium Acid Pyrophosphate), Salt, Ground Cinnamon, Nutmeg.

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