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The Fitness Zone

Healthy Buckwheat Protein Pancakes Recipe
January 25, 2016

The perfect balance of carbs, protein and fats plus flavoursome and easily prepared; the perfect workout snack often eludes us.

A fan of fuelling his body with delicious and nutritious foods, current Personal Training student Hayden Quinn’s buckwheat protein pancakes will help you exercise your cooking muscle whilst re-fuelling after a solid workout.


With 7.5g of protein per pancake, Australian Institute of Fitness nutrition expert Shivaun Conn says these are far healthier than traditional pancakes made with white flour which tend to be be low in fibre, protein and micronutrients.  

Substituting cream or ice-cream with almond cream is also a great alternative. “A serving of almond cream has more calcium than cream which is also high in unhealthy saturated fat,” Shivaun says.

This recipe is also gluten free through using gluten-free and buckwheat flours, meaning it is suitable for people with with coeliac disease or that have non-specific gluten sensitivity.

Buckwheat Protein Pancakes   

Makes: 8

Preperation: 15 mins (plus overnight almond soaking)

Cooking: 15 mins  

Pancakes

65g (½ cup) gluten-free self-raising flour

75g (½ cup) buckwheat flour

1 tbs raw caster sugar

250ml (1 cup) buttermilk

2 eggs, separated

Ground cinnamon and cacao powder to dust

Fresh seasonal berries to serve


Almond Cream

160g (1 cup) whole blanched almonds

2 tbs honey

1 lemon, zested


Method

  1. To make the almond cream, place almond in a mixing bowl and cover with water for 4 hours or overnight. Drain and rinse under cold running water. Blend almonds in a blender with 125ml water and honey until very smooth. Transfer to a storage container and refrigerate for 4 hours before using.
  2. To make the pancakes sift self-raising flour into a bowl. Stir in buckwheat flour and sugar. Make a well in the centre of the dry ingredients; in a jug whisk buttermilk and egg yolks together. Gradually whisk into dry ingredients until smooth. Cover and allow to stand at room temperature for 30 minutes. Meanwhile, whisk egg whites in a large bowl and after 30 minutes fold through batter.
  3. Heat a lightly greased, non-stick large frying pan over medium-high heat. Spoon 2 tablespoons per pancake into heated pan and cook pancakes in batches. Cook for 1-2 minutes then flip and cook for a further 1-2 minutes or until golden and pancake is cooked through. repeat with remaining batter.
  4. Serve pancakes warm or cold with seasonal berries and almond cream. Dust each serving with ground cacao powder and ground cinnamon.saturated fat (approx similar calcium in a standard small scoop to the almonds)

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This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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