Jaine's High Protein Buckwheat Pancakes   

 

The high sugar content of breakfast cereals, even if you dont add extra sugar or honey, can increase your risk of a host of problems such as inflammation, type 2 diabetes, obesity, mental health problems, heart disease, cancer, weight, and obesity. These pancakes are ideal for people with Caeliacs disease, and for those with menopausal problems, other hormonal imbalances, as well as for anyone wanting to eat healthily.

 

Meal preparation should always have nutrition as the highest priority. 

 

High Protein Pancakes

 

Sugar free, egg free, dairy free and gluten free, they are high in protein, high in quality health-giving fats, and high in magnesium, selenium, and zinc.

 

Jaine's High Protein Buckwheat Pancakes work well for breakfast, but can be eaten any time of day.

 

Click picture to link to printable pdf file with step-by-step photos

 

Each ingredient provides important nutrients. The pancakes can also be frozen; this makes it easier to have them made in advance before breakfast and defrosted the night before so you're armed in the morning.Jaine's High Protein Buckwheat Pancakes work well for breakfast, but can be eaten any time of day. Each ingredient provides important nutrients. The pancakes can also be frozen; this makes it easier to have them made in advance before breakfast and defrosted the night before so you're armed in the morning.

 

Ingredients

All organic if possible- (see below or click for organic food outlets in Tauranga)

 

  • Wholegrain Buckwheat
  • Nuts and seeds raw Almonds, Raw Brazil Nuts, Dried Pumpkin Seeds
  • Cinnamon 2 teaspoons
  • Organic Coconut oil/coconut butter (this must be organic)
  • Extra Virgin Olive   
  • Organic sugar free Soy Milk

 

Read about why these ingredients are used below...

 

How much to use?

In the photos I used 4 cups of buckwheat to 2 cups nuts and seeds this made 36 Protein Pancakes.

 

  • Use half the amount of mixed nuts and seeds to the amount of buckwheat. E.g. 4 cups of buckwheat to 2 cup nuts and seeds (2/3 cup Almonds, 2/3 cup Brazil nuts, 2/3 cup dried Pumpkin seeds)
  • Cinnamon use 2 teaspoons per cup of dried ingredient =  12 teaspoons for 36 pancakes
  • Organic Coconut oil/coconut butter This must be organic and is used to oil baking tins/pans.
  • Extra Virgin Olive - 20 ml per cup of dried ingredients = 120 ml for 36 pancakes
  • Organic sugar free Soy Milk -  400 ml per cup of dried ingredients = 2.4 litres for 36 pancakes

 

PREPARATION

 

Soaking

First soak the buckwheat, nuts and seeds over night (or for 2-3 days in water to allow it to naturally ferment). Both soaking and natural fermentation break down the phytic acid which if present depletes minerals.

 

Put the buckwheat, nuts and seeds in a large bowl and cover with water - they swell up absorbing the water so you will need to cover with at least twice the amount of water; this water will be thrown out later so you cannot use too much! Soaking overnight helps breakdown the phytates in the buckwheat, nuts and seeds. If you wish you may leave the buckwheat to soak in the water for 2-3 days to allow it to naturally ferment, leading to the phytates becoming further broken down. Fermentation takes 2-3 days, you will see a slight froth on the surface of the water the buckwheat is soaking in.

 

 

 

 

After soaking

  • Next put the buckwheat, nuts and seeds into a sieve and drain out the water.
  • Put Olive oil, Soy Milk and Cinnamon into blender, then add the buckwheat, nuts and seeds.
  • If you are making a large batch you may have  to blend a bit at a time, put each blender-full in a large container until youhave blended all, stir this so there is an even consistency.
  • Heat Oven to 160 C.  
  • Put coconut oil/coconut butter into baking pan /trayput in oven for a few minutes to melt if solid.
  • Use either a baking tray or baking pans; the silicon baking pans are helpful as the mixture tens to stick less.
  • Put Mixture into baking pan /tray

 

 

 

Baking time

  • Put in oven (160 C) bake for 30 mins before turning if needed.
  • Turning helps even cooking and helps prevent sticking. -Gently divide and turn pancakes if needed to help prevent sticking -  bake for a further 30 mins
  • Total baking time approx 60 minutes. This will vary depending on how thick you make the pancakes. 
  • Baked pancakes are crispy on the outside and moist in the middle.

 

Eat and Enjoy! One will be very filling, so is often enough for breakfast

 

 

 

Freezing the Pancakes

Freeze if needed, to be easily re-heated. Allow to cool and use grease proof paper to prevent sticking in the freezer.

 

More about the ingredients 

Each ingredient provides important nutrients.

 

  • Buckwheat is a highly nutritious grain, as with all grains you do need to soak it overnight; or even better soak for a couple of days to allow it to naturally ferment. This breaks down the phytic acid which if present depletes minerals. Buckwheat contains no gluten. It is high in calcium, magnesium, manganese, B vitamins, antioxidants, high quality fats, vitamin E and fibre. It predominantly is a carbohydrate although has some protein. It is particularly helpful for circulation, hormonal problems, energy and immunity.

 

  • Nuts and seeds, also soaked overnight, provide a source of protein, vitamins and minerals. selenium, zinc and magnesium are low in NZ soils. The nuts and seeds high in those minerals are:

-  Brazil nuts as high in selenium,

-  Almonds as high in Magnesium

-  Pumpkin seeds as high in Zinc.

-  Cinnamon is included to boost immunity and stabilise blood sugar levels.

-  Organic Coconut oil and Extra Virgin Olive oil provide high quality essential fats.

-  Organic sugar free Soy Milk combined with the seeds contributes to the protein content.

-  Cinnamon is included to boost immunity and stabilse blood sugar levels.

-  Organic Coconut oil and Extra Virgin Olive oil provide high quality essential fats.

-  Organic sugar free Soy Milk, combined with the seeds contributes to the protein content.

 

FAQ

Can I add sugar, honey or maple syrup?

No these will all affect your blood sugar, and deplete important nutrients such as chromium, magnesium, and vitamin C.

 

Can I add stevia?

No this keeps you wanting sweet food which damages your body. Any strong sweet taste has been linked to problems with insulin production, putung a strain on your body.

 

Can I change the organic soy milk to cows/goats milk?

Yes I recommend whole organic raw milk.

 

Can I add eggs?

Yes, use organic eggs.

 

Organic Food Suppliers in Tauranga, Papamoa and Te Puke

  • Wild Earth Organics - Vegetables, fruits, nuts, grains, etc and the Entire Katoa Food State Supplements  - 777 Cameron Road, Tauranga
  • One Stop Gluten Free Shopm-  435 Cameron Road, Tauranga (9th Ave roundabout)
  • Raw Milk Club, Winiata Farm Dairy - 07 333 2139 or 07 333 2617 email winiatat@farmside.co.nz

 

More Recipes

Blueberry and Hazelnut Muffins!

High Protein, Sugar Free, Gluten Free, Dairy Free - These Blueberry Almond and Hazelnut muffins are suitable for Diabetics, Heart health, High Blood pressure, Celiac, Cancer, Weight loss, Immunity, High protein Diets (contains Eggs)

 

Click here to access a recipe to make...Blueberry and Hazelnut Muffins!

Or...  Watch the video & read the instructions!

 

 

Copyright of text © Jaine Kirtley Bay Naturopath contact us to use this article

 

All information contained in this site is for general interest and not a substitute for professional advice.