Healthy Buckwheat Protein Pancakes, Kuttu ka Atta, Healthy Pancakes, Gluten-free Pancakes

Fluffy, melt-in-your-mouth, delicious – all these qualities make pancakes a hot favorite the world over, but ever heard the word ‘healthy’ associated with them? Pancakes can be healthy too, if you use the right flour and sweetening agents. These buckwheat pancakes with whey powder are protein-dense and packed with fiber, and will keep you happy and full for longer hours. Be it for breakfast, lunch or dinner – pancake away guilt-free.

I’m a terrific fan of all things pancakes and crêpe, but the all-purpose flour aka maida used as a base at most eat-outs didn’t help my middle or ease the guilt in my mind. While healthy flour mixes are available in stores, I couldn’t find a readymade mix that didn’t have ingredients like heaps of sugar/ maltitol/ maize starch or soy starch in them. I’d rather have an occasional pancake made from refined flour rather than those made from these store-bought versions loaded with sodium and starches and other undecipherable ingredients.

Buckwheat is being hailed as the new superfood on the block – although it has been used since ancient times in India – and for good reason too, for it’s nutritional value is relatively higher than most other grains. In fact, it isn’t even a grain, but more like a seed or a pseudo-grain. Though it consists of a good amount of carbohydrates, Buckwheat is a rich source of dietary fiber, making it an ideal complex-carb source with a low glycemic index. What is more, the amino acid profile in buckwheat is well-balanced, resulting in a good nutritionally-viable protein content, which is a great news for vegetarians and vegans. Wish to cook more often with buckwheat? Check out my Healthy Muffins – Chocolate Banana Muffins with Buckwheat Oats Flour Mix recipe!

I like to make my own flour mixes for almost everything I cook – cakes, muffins, breads and pancakes – as it allows me greater control in terms of nutrition. It did take some experimentation in the beginning, but it definitely isn’t rocket science. You can use whole-wheat flour, oatmeal or a combination of both if you wish to avoid refined flour. Want a gluten-free mix? Use spelt flour/ employ millets like ragi (finger millet), samai (little millet), bajra (pearl millet), jowar (sorghum)/ besan or chickpea flour. It’s as easy as that!

While these flours have more protein and fiber content, you can add some whey/ soy/ casein protein supplement for additional protein, making these pancakes ideal for a post-workout meal. I used stevia extract for natural sweetening that adds negligible calories.

The key to making these pancakes airy and fluffy is in addition of baking soda and eggs. If you are a vegan, omit eggs and it works just as fine (I’ve tried it for my vegetarian family members). Also, choose from a plethora of accompaniment to make it all the more exciting – I paired mine tahini sauce and some salted peanut butter, and it was a match made in heaven!

RECIPE: HEALTHY BUCKWHEAT PROTEIN PANCAKES

Serves 3

Preparation Time: 20 minutes

INGREDIENTS

• 2 cups buckwheat flour
• 1-2 eggs (omit for vegan version; works fine)
• 1-2 scoop Whey Protein Powder (I use My Protein’s Chocolate flavored one)
• 1 tsp Stevia leaf extract (optional)
• A pinch of cinnamon powder
• 3-4 drops vanilla extract
• ½ tsp baking powder
• 1 cup milk (use soy milk or nut milk for vegan version)
• Water, for desired consistency
• Salt, to taste
• 1-2 tbsp oil/ butter
• Honey/ maple syrup to drizzle in the end

METHOD

In a bowl, crack the eggs, add ½ cup milk and whisk together. Add buckwheat flour and whey powder slowly while whisking continuously. Add vanilla extract, salt, stevia, cinnamon powder, baking powder and whisk well.

Add more milk or water to adjust the consistency. The batter should be smooth, thick and lump-free, but you should be able to pour it into the pan.

Heat a non-stick pan and grease with little oil or butter.

Pour a little amount of batter onto the pan surface, taking care to not spread it much.

Cook on medium flame until bubbles appear on top. Flip and allow the other side to brown a bit too.

Transfer into a casserole or plate.

Stack pancakes and drizzle honey or maple syrup on top. You can serve these with accompaniments of your choice.

Serve hot!

NOTES

• Ensure that your baking powder is gluten-free if you are gluten-sensitive.
• Avoid usage of Stevia if you find its taste peculiar/ if your whey or casein supplement is sweetened already/ if you’re going to drizzle honey or maple syrup on top of the pancakes.
• You can freeze these pancakes in a Ziploc bag for up to a month, separated by cling-film sheets or baking sheets for easy removal. Thaw them naturally or in microwave before eating.

 

NUTRITION INFORMATION (per serving = 5-6 3-inch pancakes)*

Energy	330 calories
Protein	27 g
Fat	6 g
Carbohydrates	40 g
Of which, Fiber	11 g

*Recipe is for 3 servings; all values in grams.