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Banana Buckwheat Pear Pancakes

Serves 4

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    What can be more heartwarming than pancakes? These pancakes are fun to make, pretty on the plate, and really pack a nutritional punch. The buckwheat and banana combination delivers delicious sweet and nutty flavour as well as 25 percent of your recommended daily helping of fibre, and plenty of vitamin D, calcium, iron, and potassium.

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    Prepping the pears

    Peel pears and slice them thinly along the vertical axis so that each slice is a cross section of the pear. Now split each piece down the centre. Remove the tough core as you get to the centre pieces. Keep each piece together with its partner so that it forms a pear shape that will form the centre of each pancake.

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    Banana Buckwheat Pear Pancakes

      Ingredients

      • 1 cup (250 mL) buckwheat flour
      • 1 tsp (5 mL) baking powder
      • Pinch of salt
      • 1 ripe banana
      • 1 organic egg
      • 1 cup (250 mL) milk or non-dairy milk
      • 2 Tbsp (30 mL) maple syrup
      • 1 Tbsp (15 mL) vegetable oil + more for brushing
      • 1/2 tsp (2 mL) cardamom
      • 1/4 tsp (1 mL) ground ginger
      • 2 firm pears, such as Bosc, peeled and thinly sliced (see tip)

      Nutrition

      Per serving:

      • calories292
      • protein8 g
      • total fat7 g
        • sat. fat2 g
      • carbohydrates 55 g
        • sugars 23 g
        • fibre7 g
      • sodium90 mg

      Directions

      01

      In large bowl, combine flour, baking powder, and salt, and set aside.

      02

      In medium-sized bowl, mash banana with fork, and whisk together with egg, milk, maple syrup, vegetable oil, and spices. Combine wet and dry ingredients, and stir well to remove lumps.

      03

      Brush nonstick griddle or skillet with oil and heat on medium high until surface is hot. For each pancake, place 2 slices of pear on griddle and allow to brown for about 30 seconds. Pour 1/4 cup (60 mL) batter over them. Grill on one side until bubbles start to appear on the surface of the pancake. Using thin spatula, carefully flip each pancake, being careful to keep it together. Grill on the other side for 1 to 2 minutes more. Serve with a drizzle of maple syrup.

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      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.