Blue Zones recipe: Blueberry Buckwheat Pancakes

Blueberries from the Hermosa Beach Farmer’s Market. Photo

By Winy Chen, Registered Dietitian at Beach Cities Health District

Who doesn’t enjoy light, fluffy pancakes?  Most kids love them, so why not give your children’s breakfast a healthy lift? The following recipe is from the cookbook “Appetite for Life,” a nutritious family cookbook loaded with kid-approved treats. The buckwheat flour and blueberries used in this recipe offer a rich source of flavonoids and fiber, while ground flaxseeds provide omega-3 fatty acids.

Blueberry Buckwheat Pancakes

Ingredients

• 2/3 cup buckwheat flour
• 1/3 cup cornmeal or whole wheat pastry flour
• 3 Tb. packed brown sugar
• 3 Tb. ground flaxseeds
• 1 ½ teaspoons baking powder
• ½ tsp. baking soda
• 1/8 tsp. sea salt
• 1 tsp. ground cinnamon (optional)
• 1 large egg
• 2 large egg whites
• 1 ½ cup low-fat milk or buttermilk
• ½ tsp. vanilla extract
• 1 cup blueberries

Directions

1. In a large bowl, mix together all the dry ingredients.
2. Add egg, egg white, milk, and vanilla to dry mixture. Stir until moistened. Gently fold in fresh blueberries.
3. Heat a non-stick griddle or skillet over medium heat until hot. Pour ¼ cup of better onto the griddle. Cook for about 4 minutes.  Turn over and cook for a few more minutes or until underside is golden. Transfer pancakes to a plate and repeat the process until all batter is used.