Gluten-Free, Sugar-Free, Dairy-Free and Delicious and Fluffy Pancakes

Food Focus: Buckwheat

Buckwheat is actually a seed, not a grain, so it’s suitable for those of us following a Gluten-Free diet.  It also doesn’t feed yeast and is therefore acceptable for those of us on a Candida diet.  Buckwheat is a very good source of manganese, a mineral necessary for building and maintaining strong bones; making collagen, a structural component of skin; controlling blood sugar; and protecting against free radical damage.  It is also a good source of copper, magnesium, fiber and phosphorous.  Buckwheat contains rutin and quercitin, both beneficial in promoting health.  It is also a high quality protein that contains all eight essential amino acids.

Buckwheat is native to Northern Europe and Asia but has since spread to Europe, notably France, famous for its buckwheat crepes.  New Haven may or may not be a city known for its culinary creativity and one local haunt: Crêpes Choupette proudly uses 100% organic buckwheat flour on their savory crêpes.  You can find Adil and his team at 24 Whitney Avenue, New Haven, CT 06510.

On the flip side, if you’re looking to get it on at home, try our recipe for Gluten-Free, Sugar-Free, Dairy-free and delicious and fluffy pancakes.

Recipe of the Month: Buckwheat Pancakes

1 cup buckwheat flour (I use Bob’s Redmill)
⅜ tsp stevia powder (I use Sweet Leaf)
1 tsp baking soda
1 tsp baking powder
¼ tsp salt (I’m using coarse kosher sea salt)
1 cup coconut milk (make your own)
juice of ½ lemon
1 large egg
½ tsp vanilla extract (I use Simply Organic non-alcoholic.  glycerine base)
butter for the skillet (organic, grass fed)

1. Add the juice of ½ lemon to the milk and let sit 5 minutes.
2. In a single mixing bowl, add the flour, baking soda, baking powder, stevia, and salt.
3. In a separate mixing bowl add the milk, egg, and vanilla.  Use a hand mixer to combine.
4. Add the wet ingredients to the dry and with a mixer, combine fully.
5. Preheat the skillet with a bit of butter (about ½ tbsp depending on the size of your skillet).  6. Once the butter is melted start adding scoops of your batter into the size pancakes you’d like.
7. Once the batter has gotten dry around the edges and the cakes slide easily along the pan (about 2-3 minutes), they’re ready to flip.  Less than a minute later they’ll be ready to plate.

1. I strongly recommend buttering the pan a bit between each series of cakes.  This way they won’t stick.
2. I have yet to make a sugar-free maple syrup, but you can try this: Lakanto Maple Syrup.
3. Before I found the Lakanto syrup I was adding a bit of butter between cakes and some stevia powder or lakanto sprinkled in.

If you try this recipe, please leave a comment below and let us know what you think!

Marannie Rawls-Philippe is the Director for Elm City Coach a Holistic Health and Fitness gym offering Private Personal Training, Semi-Private Personal Training, Group Fitness Classes, and Nutrition Coaching in New Haven, CT.


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