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buckwheat pancake

Buckwheat Pancake | Jessica Cox

Pancakes have a reputation for being a weekend affair. Who has times for pancakes mid week? Well, me…and you too if you use this recipe. This pancake is the ultimate mid week fast food for breakfast. It literally takes the same time as warming some oats or constructing a bowl of muesli with a few toppings. It is so diverse in how it can be adapted, from savoury to sweet to dressed up on weekends for a more extravagant affair.

buckwheat pancake | jessica cox

As an avid pancake fan, I use this base recipe at least 3 – 4 times per week. I love adding in mashed fruits and zests from lemons and limes for some sweet pancakes as done here with this banana buckwheat pancake, or turmeric, celery seeds and nutritional yeast for a savoury pancake. I post these pancake adaptions on Instagram regularly and they are always popular because not only do the look mouthwatering as pancakes always do, they are just so quick and easy.

buckwheat pancake | jessica cox

If you want to experiment with different flours, I suggest you stick with high protein flours such as besan or even oat flour as an alternative. High starch flours such as rice flour and also flours such as coconut flour will not work. I’ve experimented like crazy with this formula and I always come back to buckwheat as it just works so well. Oh, and one last hint. If you use soda water or mineral water instead of plain tap water you will get a bit of rise in your pancake. It’s not essential, but it is a lovely adaption.

 

 

buckwheat pancake

Print Recipe

serves
1 person
preparation time
2 minutes
cooking time
3 minutes

ingredients

  • 3 heaped dessertspoons buckwheat flour (or besan flour)
  • 1 dessertspoon unrefined rice bran oil, olive oil or coconut oil
  • water to bring to thick pancake batter
  • // toppings & serving suggestions //
  • iceberg lettuce, tahini and smoked salmon
  • soft crumbled feta, banana, maple syrup
  • sunflower seed spread and sliced fig
  • spreadable goats cheese and mung beans and and parsley pesto

method

Combine the flour, oil and enough water to bring to a thick pancake batter. Heat a frypan and add a splash of rice bran oil or alternative oil to the pan. Pour batter into pan and cook until golden brown on one side, then flip and cook through on other side. Serve pancake with toppings of choice.

 

nutritional information

  • Buckwheat is a great source of lysine, an amino acid that has anti viral properties. Buckwheat is a ‘pseudo grain’, meaning it is not actually a grain, but has the nutritional composition of a grain. Buckwheat is actually a seed from a fruit related to rhubarb.
  • Rice bran oil has anti microbial activity, thanks to its gamma-oryzanol derivatives. Choose un refined rice bran oil, or go for other oils that work well in high heat cooking such as macadamia nut oil or grape seed oil for neutral flavours.
  • Add a mashed banana to the batter for a banana version of this pancake. Banana will add fruit sugars and potassium making this a great option for a post cardio work out snack.

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Caroline Larsen
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Caroline Larsen

Do you think you could use coconut oil instead of rice bran oil?

Bella
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Bella

Can you use melted coconut oil instead?

Clare
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Clare

Hey Jess, would sorghum flour work with this recipe? I’ve tried to look up pancakes with this flour but finding it difficult to land on one…
Thanks as always to the ‘Pancake Queen’ 🙂

Rii
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Rii

Hi, Jess you have an awesome website full of AMAZING recipes and also (fun fact for you) you have worked with my Aunty trying to help her lose weight. Thank you!!!!!! Anyway, I was wondering where did you study to become a nutritionist and what is the difference between a dietitian and a nutritionist?

Linda Thompson
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Linda Thompson

Oh wow! This looks so easy. We have been having chia porridge and quinoa porridge but are looking for another quick weekday breakfast.

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