Cinnamon Buckwheat Pancakes with Blueberry Syrup and Caramelized Bananas

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An update on an old blog recipe from 2014! These pancakes are fluffy, comforting and filling. Buckwheat is a great whole grain, fibre packed, gluten free flour. It has a rich nutty flavour and is packed with protein and calcium. If you are not gluten intolerant, feel free to mix buckwheat flour with another flour of your choice to lessen the buckwheat flavour. Also these can be made vegan by substituting the egg with a flax or chia eggs (1 tbsp flax or chia to 3 tbsp water…resting in the fridge for at least 15 minutes). I sweetened the batter of these pancakes with coconut sugar which is a really tasty brown coloured sugar made naturally from coconuts. Unlike regular table sugar, coconut sugar contains iron, zinc, calcium and potassium. It also contains the fibre inulin, which slows glucose absorption which will help stabilize blood sugar and keep you fuller, longer.
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Ingredients:

• 2 ripe bananas
• 1 cup unsweetened almond milk
• 1 tsp pure vanilla extract
• 1 egg
• 1 cup buckwheat flour
• 1 tsp baking powder
• 3 tbsp coconut sugar plus extra for sprinkling on caramelized bananas
• 1 tbsp cinnamon
• pinch salt
• coconut oil, ghee, or avocado oil for frying
• 1 cup blueberries
• 2 tbsp pure maple syrup

Directions:

1. Mash one banana in a bowl with a fork until minimal chunks remain. Add almond milk, vanilla, and egg. Whisk until combined.

2. In another bowl, mix buckwheat flour, baking powder, coconut sugar, cinnamon, and salt.

3. All at once, add the wet ingredients to the dry ingredients and mix until just combined. Place batter aside.

4.For the caramelized bananas heat 1 tbsp of coconut oil on medium-hight. Slice bananas thinly and coat in coconut sugar. Fry on each side for about 4-5 minutes or until golden. Place on a plate.

5.Preheat skillet on medium heat with about a tbsp of oil. Ladle desired amount of batter in the skillet and using the back of your spoon, form into circles. Cook until surface begins to bubble, then flip and cook on the opposite side for another 30 seconds. Transfer the cooked pancakes to a baking sheet and place in a preheated 200 degree Fahrenheit oven to keep warm. Add more coconut oil if needed to skillet so the pancakes do not stick.

6. While the pancakes are cooking, place blueberries and maple syrup in a small saucepan. Bring to a boil then reduce to a simmer and allow to cook until until blueberries have bursted and cooked down, approx. 6-7 minutes.
Buckwheat Pancakes

Protein Pancakes with Maple Blueberry Syrup

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There are all kinds of pancake recipes I have made. Buckwheat, almond flour, brown rice flour, protein powder etc.. Eventually I will get all those recipes up on the blog, but I have decided to share the recipe I go back to time after time. These super easy 4 ingredient pancakes are so incredibly filling without adding loads of unwanted ingredients. Plus, most of the ingredients are right in your pantry. You will get a good daily dose of omega 3s, protein (13g!), vitamins, healthy fats, fiber and carbs that will keep you full until lunch.

Although they aren’t always the most photogenic, these simple pancakes (you can even call them crepes) are so tasty. I don’t know about you, but I like A LOT of maple syrup on my pancakes. But like anything, moderation is key, so by adding some fresh blueberries I have found a way to extend the maple-y flavour. As the blueberries break down with the syrup in the saucepan, the mixture becomes thick and syrupy making that measly tablespoon of maple syrup last a lot longer! Plus it is an insanely delicious sweet topping that go great with the banana flavoured pancakes. Add a little crunchy coconut or walnuts to make a perfect breakfast! This recipe is free of refined sugar, gluten, dairy and is great for those watching their carb intake or who are following the paleo diet! Enjoy!

A little update on me:

If you have read my about section I talk about some of the digestive issues that I had been facing. Since cutting out gluten for good, I am happy to report that I have had NO heartburn, indigestion or acid reflux whatsoever and am off any medication. Although I am not back to my daily coffee routine (because I am no longer addicted) I do enjoy the occasional almond milk cappuccino! I also can enjoy a glass of wine without any discomfort which is amazing! From my own personal experience, it seems that wheat was the culprit of all my pain and discomfort. I have been feeling amazing since starting this new way of life and am constantly changing and adapting my diet based on how my stomach is feeling. Everyday is a new challenge and I am excited to share with you what I discover personally and through studying holistic nutrition. Stay tuned!

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Serves 1-2

Ingredients:

• 2 tbsp flax seed
• 1/2 cup egg whites
• 1 ripe banana (mashed)
• 1 tsp cinnamon (optional)
• 2-3 drops stevia (optional)
• 1 tbsp coconut oil
• 1/2 cup blueberries
• 1 tbsp pure maple syrup
• Optional toppings: coconut, walnuts, peanut butter, almond butter

Directions:

1. In a medium sized bowl, mash banana with a fork (or food process) until smooth.

2. Add egg whites, flax seed, cinnamon, stevia and whisk until combined.

3. For blueberry syrup: In a small sauce pan on medium heat add blueberries and maple syrup and stir. Cook until reduced and syrupy (about 5 minutes)

4. Heat coconut oil on medium high heat. Using a ladle, spoon pancakes batter and fry for about 3 minutes or until bubbles form on top. Then flip! Top with syrup and enjoy!
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