Buckwheat Corncakes - 0.5g Carbs, 2.9g Sugar, 0.9g Fiber
From: Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating
for Life for Women by Kristine Kieswer VIA PCRM Food for Life Recipe
of the Week
Buckwheat adds a wonderful, hearty flavor to these easily prepared
pancakes. Serve them with homemade applesauce, fresh fruit, or maple
syrup. Whole grain foods like buckwheat contain a lot of needed
protein and fiber that will keep you feeling fuller, for longer
periods of time.
Makes: 16 3-inch pancakes
1/2 cup buckwheat flour
1/2 cup cornmeal
1/2 tsp sodium-free baking powder
1/4 tsp baking soda
1/4 tsp salt
1 ripe banana, mashed
2 Tbsp maple syrup
1 Tbsp white vinegar or cider vinegar
1 cup fortified soy- or rice milk
1 vegetable oil spray
Mix flour, cornmeal, baking powder, baking soda, and salt in a small
bowl.
In a large bowl, combine banana, maple syrup, vinegar, and nondairy
milk. Add flour mixture, stirring just enough to remove any lumps and
make a pourable batter. Add a bit more nondairy milk if batter seems
too thick.
Preheat a nonstick skillet or griddle, then spray lightly with vegetable
oil. Pour a scant 1/4 cup of batter for each pancake onto the heated
surface and cook until tops bubble. Turn carefully with a spatula and
cook the second sides until browned, about 1 minute. Serve immediately.
Makes: 16 3-inch pancakes
Nutrition per Cake:
50 Calories, 0.5g Fat, 0.1g Saturated Fat, 8.4% Calories from Fat,
0mg Cholesterol, 1.5g Protein, 10.5g Carbs, 2.9g Sugar, 0.9g Fiber,
66mg Sodium, 29mg Calcium, 0.6mg Iron,
vitamin C: 0.7 mg; beta-carotene: 6 mcg; vitamin E: 0.2 mg
