Efia's Kitchen

BANT and DET registered Nutritional Therapist

CVR-nr.: 40942173

  • Marie

Joyful and Nutritious Pancakes

Pancakes and Saturdays belong together like peanut butter and jelly if you ask me. Especially if they are super tasty, nourishing AND free from gluten, dairy, sugar and eggs. These gorgeous pancakes are full of super nutritious ingredients instead.


Remember to read until the end to learn about some of the nutritional benefits of buckwheat flour (if you're interested ;-))

[Serves 1, 5 minutes preparation, 15 minutes cooking]


Ingredients:


Pancakes

  • 100g buckwheat flour

  • 2 tbsp linseeds

  • Dash of salt

  • Dash of ground cardamom

  • 150ml water

  • Oil of choice for frying (olive oil or if you can have dairy I recommend butter)


Toppings

You can use any toppings you like of course, so below are just some suggestions!


  • live, natural (coconut) yoghurt

  • nut butter

  • dark chocolate

  • apple sauce

  • berries

  • banana

  • raw honey

  • cacao nibs


Instructions:

  1. In a large bowl mix together all the dry ingredients

  2. Whisk in 150ml water with a fork

  3. Heat oil in a frying pan and add 1 large tablespoon of batter per pancake

  4. Turn the heat down (to medium) and flip the pancakes on they start to have a slightly dry appearance on top

  5. Remove from the pan once lightly golden on both sides, repeat with any remaining batter


Serve with all the toppings you like !!



Nutrition Information:


Despite how the name might sound - buckwheat is actually a great gluten-free flour alternative. Unlike rice or corn flour it contains a lot of fibre and protein [1], [2], making it a much better choice if you are trying to help your body regulate blood sugar.



Gluten-free diets sometimes run the risk of lacking fibre and other nutrients that whole-grains provide [1], [2]. Therefore it's really important to think about how you replace whole-grains if you are following a gluten-free diet.


In a study comparing a number of gluten-free flours to assess their nutritional value rice and corn had the lowest nutritional value, particularly in terms of fibre and protein [3]. Buckwheat on the other hand had one of the higher protein, fibre and folate contents (remember, folate is really important in pregnancy, for energy and detoxification) [3].


I also really like cooking and baking with buckwheat flour - I think it's tasty and has a fantastic structure! Check out my buckwheat crêpes and banana bread recipes if you'd like some more inspiration on how to use the flour.


In case you don't like it, some other nutritious gluten-free alternatives to consider are teff, quinoa and sorghum [3].




References:

[1] Lee, A.R., Ng, D.L., Dave, E., Ciaccio, E.J. and Green, P.H.R., 2009. The effect of substituting alternative grains in the diet on the nutritional profile of the gluten‐free diet. Journal of human nutrition and dietetics, 22(4), pp.359-363.

[2] Saturni, L., Ferretti, G. and Bacchetti, T., 2010. The gluten-free diet: safety and nutritional quality. Nutrients, 2(1), pp.16-34.

[3] Hager, A.S., Wolter, A., Jacob, F., Zannini, E. and Arendt, E.K., 2012. Nutritional properties and ultra-structure of commercial gluten free flours from different botanical sources compared to wheat flours. Journal of Cereal Science, 56(2), pp.239-247.


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