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Breakfast | Brunch

Gwyneth Paltrow: Vegan Buckwheat Banana Pancakes

Gwyneth Paltrow is the epitome of a beautiful, sexy, healthy woman, and she’s known for empowering other women. I love that about her!

One of the ways she’s reaching out and empowering other women is with her new website, Goop.  Funny name, right?

It’s actually a fun place where she can  share her love of cooking, living, traveling, being, and seeing.  It’s all about nourishing the inner aspects of life.

Here’s a yummy recipe for buckwheat and banana pancakes that recently came in her newsletter.  In her own words: “I’ve got a thing for pancakes. This combination of nutty buckwheat and sweet, sticky banana is just great. You could sprinkle chopped walnuts on the pancakes as they’re cooking for a full-on pancake-meets-banana bread experience. These happen to be vegan, but don’t taste like it. Buckwheat flour adds a lot of value to the plain white flour – it’s rich in nutrients like calcium, iron, B vitamins and protein, and it’s gluten-free. Definitely worth a trip to the health food store.”

Vegan Buckwheat Banana Pancakes

SERVES: 3 or 4 (makes about a dozen pancakes)

TIME: 15 minutes

INGREDIENTS:

  • 1 1/4 cups fat-free soy or rice milk
  • 1 tablespoon lemon juice
  • 1 tablespoon vegetable oil
  • 1 tablespoon maple syrup, plus more for serving
  • 1/2 cup buckwheat flour
  • 1 teaspoon baking soda
  • 1/2 cup unbleached all-purpose flour or white spelt flour (substitute rice flour to make pancakes completely gluten-free)
  • 1/2 teaspoon salt
  • 2 bananas, thinly sliced

PREPARATION:

  1. Mix the wet ingredients together thoroughly in a small bowl.
  2. Mix the dry ingredients together thoroughly in a slightly bigger bowl.
  3. Add the wet ingredients to the dry ingredients. Stir just enough to combine them but be careful not to over-mix them. If you do overmix, you’ll get tough pancakes.
  4. Heat a large nonstick skillet or griddle over medium-high heat. Gwyneth uses the Jamie Oliver’s nonstick cookware. She says it’s so slippery that she doesn’t need to use butter or oil).
  5. Depending on the size of your griddle or skillet, ladle as many pancakes as you can, keeping them separate on your griddle.
  6. Place a few banana slices on top of each pancake.
  7. Cook the pancakes for about a minute and a half on the first side. Wait to flip it until the surface is covered with small bubbles. The underside will be nicely browned.
  8. Flip the pancake and cook it for about a minute or until the underside is browned.
  9. Continue making pancakes until you run out of batter.
  10. Serve the stacked high pancakes with plenty of maple syrup.

If you’ve never tried buckwheat before, you may be curious about what it is and why you should eat it. Are there health benefits to eating buckwheat? Keep reading to find out more.

Buckwheat, or common buckwheat, is a cover crop that has grain-like seeds. There are a variety of species of plants called ‘buckwheat’. Some species are raised as food in Asia. However, it is important to note that buckwheat is not related to wheat because it is not a grass. Buckwheat is more closely related to knotweed, sorrel, and rhubarb. The seeds are often used similarly to cereals because it is composed of complex carbohydrates.

Buckwheat is rich in iron, zinc, and selenium. Flour is made from the flowers and leaves. It also has crude protein and starch. Besides being used for food, buckwheat is also used as a cover crop. It grows quickly, within only 10-12 weeks, and can be grown in northern areas. It grows to be about 30-50 inches tall.

What are the health benefits of buckwheat?

Buckwheat has higher levels of starch than similar seeds like amaranth and quinoa. The grains are a moderate source of energy and provide 343 calories per 100 grams of seeds. The calorie content is similar to major cereals like maize, rice, wheat and of pulses like mung beans, chickpeas, and black-eyed peas.

Although buckwheat has lower levels of protein, 11-14 grams per 100 grams, than pulses and quinoa, it composes almost all essential amino acids at the correct proportions. One amino acid, lysine, is found in buckwheat but is found in limited quantities in wheat, rice, and maize.

The seeds are a rich source of soluble and insoluble fiber, in fact, 100 grams provides 26% of daily requirements for fiber.  It is a gluten-free grain which means that it is safe for those with Celiac disease to eat. It will not cause diarrhea and upset stomach the way wheat products do.

Buckwheat has more B-complex vitamins, like riboflavin and niacin, as well as a higher concentration of minerals like magnesium and copper. Magnesium relaxes the blood vessels which lead to the brain and has been found to help with headaches and depression. Copper is needed to produce red blood cells.

Since buckwheat is a specialty flour, you may not be able to easily find it in your local grocery stores. You may need to find a health food store which should carry it. You can also find buckwheat online.

Product
Visual
Where to Buy

Anthony’s Organic Buckwheat Flour, 3lbs, Grown in USA, Gluten Free, Vegan

Bouchard Family Farms Gluten-Free and Kosher Acadian Light Buckwheat Flour, 3lb Bag

Naturevibe Botanicals Buckwheat Flour (2lbs) | Gluten-free & Non-GMO | Helps Weight Loss [Packaging may vary]

Bob’s Red Mill Organic Buckwheat Flour, 22 OZ

Bulk Buckwheat Light Flour (5 pounds)

Coombs Family Farms Maple Syrup, Organic, Grade A, Dark Color, Robust Taste, 32 Fl Oz

Lakanto Maple Flavored Syrup, 13 oz

 

Anthony’s Organic Buckwheat Flour, 3lbs, Grown in USA, Gluten Free, Vegan

You will receive 3 pounds of Anthony’s buckwheat flour. Each batch of the USDA Certified Organic Buckwheat Flour is tested and verified as being gluten-free. These finely ground raw buckwheat groats are grown and packed in the USA.

Bouchard Family Farms Gluten-Free and Kosher Acadian Light Buckwheat Flour, 3lb Bag

This Bouchard Family Farms buckwheat flour is kosher, gluten-free with not additives or preservatives. It is high in complex carbohydrates, iron, calcium, fiber and protein. There is no chance of cross contamination with wheat, rye, or barley because it is not grown on the farm.

Naturevibe Botanicals Buckwheat Flour (2lbs) | Gluten-free & Non-GMO | Helps Weight Loss [Packaging may vary]

Buckwheat is known to be rich in vitamins and minerals. This product, from Naturevibe Botanicals, is gluten-free and is certified non-GMO.

Bob’s Red Mill Organic Buckwheat Flour, 22 OZ

Bob’s Red Mill does its best to ensure high-quality products for its customers. You will receive 1.38 pounds of organic buckwheat flour.

Bulk Buckwheat Light Flour (5 pounds)

This 5 pound bag of light buckwheat flour is from Castle Creek Farm. Each bag is double bagged, and heat sealed to avoid any chance of it being opened during transportation.

Below are some syrups you may want to use when you enjoy your buckwheat pancakes.

Coombs Family Farms Maple Syrup, Organic, Grade A, Dark Color, Robust Taste, 32 Fl Oz

All Coombs Family Farms maple syrup is Grade A but it has the same great flavor. It is certified organic by QAI and is also certified Kosher.

Lakanto Maple Flavored Syrup, 13 oz

For those on a low-sugar diet, try the Lakanto Maple Flavored Syrup. Each serving has 1 net carb, 0 sugar, and is Keto-approved. For best results, use withing 90 days and store it in the refrigerator after opening.

Product
Visual
Where to Buy

Tree Juice Maple Syrup (Pure Maple Syrup, 16 ounces)

Tefal Jamie Oliver Stainless Steel Premium Series Non-Stick Frypan-24 cm, 24 cm

Tefal Jamie Oliver Brushed E011S3 Pan Set Stainless Steel

All-Clad 8400001978 D3 Stainless Steel Frying pan cookware set, 10-inch and 12-inch, Silver

Lodge L9OG3 Cast Iron Round Griddle, Pre-Seasoned, 10.5 Inch (Pack of 1)

 

Tree Juice Maple Syrup (Pure Maple Syrup, 16 ounces)

This 100% pure maple syrup from Tree Juice Maple Syrup is created traditionally by collecting maple sap and boiling it over a wood-fired evaporator. It comes with a satisfaction guarantee that you love it, or we will buy it back with no questions asked.

The links below are for cookware to make your Buckwheat Banana Pancakes.

Tefal Jamie Oliver Stainless Steel Premium Series Non-Stick Frypan-24 cm, 24 cm

Jamie Oliver, a well-known Food Network chef, worked with Tefal to create these premium non-stick frypans. This one comes in 24 cm but there are also other size frypans available.

Tefal Jamie Oliver Brushed E011S3 Pan Set Stainless Steel

You will receive three frying pans – 20 cm, 24 cm, and 28 cm. Each pan includes a ProMetal Pro non-stick coating that allows you to cook with little to no oil.

All-Clad 8400001978 D3 Stainless Steel Frying pan cookware set, 10-inch and 12-inch, Silver

This frying pan set by All-Clad is made of D3 stainless steel which is a perfect choice for those who love to cook. The cookware is made in the USA to last a lifetime. You will receive both 10-inch and a 12-inch frying pans.

Lodge L9OG3 Cast Iron Round Griddle, Pre-Seasoned, 10.5 Inch (Pack of 1)

This griddle, by Lodge, is pre-seasoned with 100% vegetable oil and used no synthetic coatings or chemicals. The griddle is heavy-duty and has lower walls. It is good for the stovetop, oven, or campfire.

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