Pancakes tend to have a bad reputation for being an unhealthy breakfast, rather unfairly I think. As my pancake love has grown and therefore my consumption has become far more frequent, I wanted to ensure that I could indulge my regular pancake cravings while still providing my body with good nutrition and energy. Equally, they still need to be quick and easy to make: meet my new favourite breakfast/meal/snack… Berry Buckwheat Pancakes.
Replacing the typical refined flour used for making pancakes with buckwheat flour not only helps lower the high FODMAP fructan content but also adds essential amino acids and a good dose of filling protein. I love to serve these with a practically instant berry compote. Full of flavour but free of sugar, I simply stick some frozen low FODMAP berries in a saucepan and heat with a little lemon juice until the fruit is soft. Here I used a pre mixed pack of strawberries and blueberries which I bought at the supermarket. I always like to have some frozen fruit in the freezer, it’s great for cooking with but I also love snacking on it. The cold also helps me eat less, making sure I keep to belly friendly serving sizes.
1 cup buckwheat flour
1 cup low fodmap milk
1.5 tsp baking powder
2 tsp vanilla extract
- In a large mixing bowl, sieve the baking powder into the flour.
- Whisk in the milk, then eggs and vanilla extract until all ingredients are combined and a smooth batter is formed.
- Pour the frozen berries into a saucepan with a little lemon juice. Add a little water while cooking if the berries start to stick to the pan.
- Heat over a medium heat, stirring as needed until any juice produced has reduced and the fruit is soft.
- Meanwhile, lightly grease a frying pan, wiping off any excess with a kitchen towel.
- Pour in some of the batter until your desired pancake size is reached.
- When bubbles form on the top surface, flip the pancake and continue cooking for about another 30 seconds until both sides are golden.
- Store the cooked pancake on a plate and repeat steps 4 to7 until all the batter is used.
- Serve the pancakes in a stack with the berry sauce drizzled over. Top with any of your favourite extras, such as seeds and nut butter.