By Winy Chen, Registered Dietitian at Beach Cities Health District
Who doesn’t enjoy light, fluffy pancakes? Most kids love them, so why not give your children’s breakfast a healthy lift? The following recipe is from the cookbook “Appetite for Life,” a nutritious family cookbook loaded with kid-approved treats. The buckwheat flour and blueberries used in this recipe offer a rich source of flavonoids and fiber, while ground flaxseeds provide omega-3 fatty acids.
Blueberry Buckwheat Pancakes
Ingredients
- 2/3 cup buckwheat flour
- 1/3 cup cornmeal or whole wheat pastry flour
- 3 Tb. packed brown sugar
- 3 Tb. ground flaxseeds
- 1 ½ teaspoons baking powder
- ½ tsp. baking soda
- 1/8 tsp. sea salt
- 1 tsp. ground cinnamon (optional)
- 1 large egg
- 2 large egg whites
- 1 ½ cup low-fat milk or buttermilk
- ½ tsp. vanilla extract
- 1 cup blueberries
Directions
- In a large bowl, mix together all the dry ingredients.
- Add egg, egg white, milk, and vanilla to dry mixture. Stir until moistened. Gently fold in fresh blueberries.
- Heat a non-stick griddle or skillet over medium heat until hot. Pour ¼ cup of better onto the griddle. Cook for about 4 minutes. Turn over and cook for a few more minutes or until underside is golden. Transfer pancakes to a plate and repeat the process until all batter is used.
