Prep : 5 minutes Cooking:20 minutes Serves:4/5 (14 x 4” pancakes)
1 Pancake K’cals 100 – Protein 3.5g – Fat 3.5g – Carbohydrate 12g
To make gluten-free buckwheat pancakes, substitute the all-purpose flour with buckwheat flour. The batter mix can be made the night before and chilled in the fridge for best results (1-5 below).
INGREDIENTS
Rapeseed oil for coating the pan
3/4 cup (100g or 3.5 oz) buckwheat flour
3/4 cup (100g or 3.5 oz) all-purpose flour or replace and use all buckwheat
3 Tbsp sugar (optional, if your are healthy leave it out)
1 teaspoon baking soda
3 Tbsp unsalted butter, melted
1 egg (optional) or two egg whites beaten
2 cups (475 ml) semi skimmed milk/low fat buttermilk
250g raspberries & 150g blue berries
200g organic natural bio yogurt
METHOD
1. Heat a well-seasoned griddle, cast iron skillet, or stick-free pan on medium heat. You can add a half teaspoon of rapeseed oil but smooth over the pan with kitchen roll just to make it non stick. The pan or griddle should be ready for the batter as soon as it is mixed.
2. Sift together the dry ingredients—the flours, sugar, salt, baking soda—in a large bowl.
3. Make a hole in the centre of the flour and pour the melted butter, beaten egg and half of the milk/buttermilk and mix.
4. Slowly add in the rest of the milk/buttermilk as needed until smooth or the right consistency for you. Do not over-mix. A few lumps are ok. Ladle the batter onto the hot surface to the desired size, about 4-5 inches wide. Reduce the heat to medium-low. Allow the pancake to cook for 2-3 minutes on this first side. When it bubbles, flip the pancake. Cook for another 1-2 minutes, or until browned.
5. Keep your pancakes warm on a rack in the oven set on “warm,” as you make more. Spread more oil on the pan as needed between batches of pancakes.
Serve with natural yogurt, mixed blueberries and raspberries. You can be really naughty and serve with Maple Syrup of course.