Let me introduce you to my favorite comfort breakfast – the gluten free, completely vegan, but still incredibly delicious buckwheat banana pancakes. You know I’m not a heavy breakfast girl, so don’t think there’s anything hearty about these pancakes. The first time I made them I used a mix of plain flour and buckwheat; lately I discovered their best version – buckwheat flour only. The texture is fantastic – fluffy, aerated, and the nutty taste of buckwheat is paired perfectly with the banana flavor. This dish is another great example of a healthy yet delicious version of an American classic.
If you’re not yet familiar with the superpowers of the tiny pyramids of buckwheat, it’s just about time to give them the important place they deserve in your diet. It’s not only about the nutty flavor, or only its versatility. It’s all about the high concentration of nutrients in such a small little seed that buckwheat is. Manganese and phosphorus (responsible for healthy bone structure and production), good quality proteins and fibers – they are all packed in high amounts in buckwheat.
And there’s more about this little seed. Adding it constantly to your diet is a great way to reduce bad cholesterol (LDL, linked to cardiovascular disease) and regulate the production of good cholesterol (HDL), because buckwheat contains powerful flavonoids, particularly rutin. Flavonoids are phytonutrients with antioxidant properties, that helps maintain the blood flow and protects the cholesterol against oxidation from free radicals.
Magnesium, another mineral found in buckwheat, has relaxing properties over the blood vessels and improves the action of nutrients delivery when blood pressure is low. Flavonoids make a great pair for a healthy cardiovascular system.
Buckwheat can successfully replace the rice or legumes to create protein-packed dishes, but it can also be eaten raw, in puddings, or smoothies, after overnight soaking. If ground, buckwheat is the best gluten-free option for any baked goods, giving a mild nutty flavor and enriching the dish with nutrients, unlike plain white flour.
- 1 cup buckwheat flour
- 1 tbsp agave nectar
- 1 cup unsweetened almond milk
- 1 ripe banana, mashed
- 2 tbsp ground flax
- 1 tsp baking powder
- 1 tsp baking soda
- ⅛ tsp pink Himalayan salt
- Coconut oil, for the skillet
- Toasted almonds, banana slices and raw honey, to serve
- In a large bowl, mix the buckwheat flour, ground flax, salt, baking powder and baking soda.
- Add mashed banana, vegan milk and agave syrup to the dry ingredients and mix to combine, until you obtain a thick but runny batter.
- Grease a cast-iron skillet and heat over medium heat.
- Scoop ¼ cup batter into the skillet and cook until little bubbles appear on the surface (about two minutes). Flip over and cook for two more minutes.
- Transfer on a plate and cover with a clean towel to keep warm.
- Continue the same with the remaining batter, greasing the skillet every time you start a new pancake.
- Before serving, top with banana slices, toasted almonds and a drizzle of organic raw honey.