Super Easy Buckwheat Pancakes

Although it is generally thought of as a grain, buckwheat is the fruit seed of a broadleaf plant related to rhubarb. In culinary terms it is used like a grain and is a highly nutritious food, which contains many health-boosting properties.

Buckwheat is an excellent source of magnesium & dietary fibre and a good source of B vitamins including folate, calcium, potassium, phosphorus zinc & iron.
It contains all the essential amino acids making it a great vegetarian and vegan protein source.
It has a higher protein content than many other grains like rice, wheat and millet and is high in the essential amino acids lysine and arginine, which are often lacking in grains.
It is naturally gluten free and is therefore safe for people with gluten intolerance or coeliac disease.

Buckwheat has been studied for the following health promoting properties:

Supporting heart health: Buckwheat has a rich supply of phytochemicals called flavonoids and one in particular called rutin. These compounds help protect against heart disease by acting as antioxidants, helping to maintain blood flow and stopping platelets from clotting excessively.
Maintaining healthy cholesterol: The rutin and flavonoid content helps prevent low-density lipoproteins from oxidising and turning into harmful cholesterol oxides. Diets high in buckwheat (100 grams per day) have been linked to a lowered risk of developing high cholesterol serum levels, particularly low-density lipoproteins, the type linked to cardiovascular disease.
Lowering Blood pressure: Buckwheat is also a rich source of magnesium, which helps to relax blood vessels, improve blood flow and nutrient delivery while lowering blood pressure.
Supporting healthy blood sugar levels: Buckwheat has a low glycaemic index and load meaning it can help keep blood sugar levels stable and energy levels balanced. It can be safely consumed by people with diabetes or pre-diabetic conditions.

Ideas for how to enjoy buckwheat

Buckwheat flour can be used in bread, muffin or pancake recipes.
Hulled buckwheat can be used to make porridge or added to soups or stews.
Cooked hulled buckwheat can be used for dinner instead of a grain like rice or cooked and cooled and added to salads.

Buckwheat & Blueberry Pancakes

Ingredients (6 small or 3 larger pancakes)

1 cup buckwheat flour
250mls / 1 cup plant based milk (we use coconut to give the pancakes a lovely flavour)
2 tbsp tahini
3 tablespoons of apple puree (can also use 1/3 of a banana)
1 teaspoon baking powder
1 tbsp olive oil
Berries, maple syrup, coconut & seeds to serve

Optional if you prefer the pancakes sweeter you can add 1-2 tbsp maple syrup. We prefer it without and add some sweetness when serving.

Directions

Pop all the ingredients into a blender and blend until smooth
Heat a tbsp of olive oil in a pan and when hot add the pancake mix. I use a round mold to start the pancakes off and take this off after about 10 seconds.
Cook on one side until the pancake can be easily flipped, then flip and cook for around one minute on the other side.
This recipe is vegan and gluten free. Enjoy!