Whole Grain: Buckwheat Groats
Blueberry Buckwheat Pancakes
LISA GRENTZ, MS, RDN, CD/LDN, FAND
Pseudocereals are seeds that don’t grow on grasses but are consumed as whole grains. The three most common pseudocereal grains are amaranth, buckwheat, and quinoa. Pseudocereals are gluten-free, rich in protein, and contain many essential nutrients.
Our featured whole grain this week is buckwheat. Buckwheat is rich in antioxidants and minerals such as manganese, magnesium, copper, iron, and phosphorus. In addition,
buckwheat is a high-quality source of complete protein, containing all 9 essential amino acids. The fiber in buckwheat is mostly a resistant starch and when fermented in the large intestine, improves the gut microbiome.
If you’re looking for a way to venture out and vary the grains in your diet, this buckwheat recipe is perfect for you! Not only is it super simple to make, but these pancakes offer a great taste and texture while bursting with juicy blueberries in every bite.
Blueberry Buckwheat Pancakes
Servings: 9 pancakes (4 ½-inch size)
5 dates, pitted
1 ½ cups hulled buckwheat groats
1 cup milk of choice
2 large eggs
½ tsp. pure vanilla extract
2 tsp. baking powder
¼ tsp. fine sea salt
1 cup fresh or frozen blueberries
Instructions:
Add 1 cup of water to a glass bowl and bring water to a boil in the microwave. Place dates in the bowl of hot water and let sit for 10 minutes to soften. Using a slotted spoon, remove dates from the water and place them, along with ¼ cup of the soaking water, into a blender or food processor and process on high until smooth, about 3 minutes. Set date paste aside.
Place buckwheat groats in the blender or food processor and pulse for 30-60 seconds until a powder forms. Add in the milk, eggs, vanilla, date paste, baking powder, and salt. Blend until well combined and mixture forms a batter. Batter will be somewhat thick, but still pourable.
Pour batter into a large bowl, using a spatula to scrape the sides of the blender to get out all of the batter. Gently fold blueberries into the batter until they are evenly distributed and lightly covered with the batter.
Heat a large non-stick pan or griddle over medium-high heat. Once hot, grease the surface with non-stick cooking spray. Pour batter into medium sized circles on the heated pan or griddle. Cook for 2-3 minutes, until the edges begin to look defined and bubbles form. Flip the pancakes over and cook for an additional 2-3 minutes on the other side. Remove pancakes when they are puffed and golden brown. Repeat this process with the rest of the pancake batter.
Place pancakes on a platter for serving. Suggested pancake toppings include butter and maple syrup, or vanilla Greek yogurt, or double your blueberry pleasure and top with blueberry compote and enjoy!
Note: Can replace buckwheat groats with buckwheat flour