Buckwheat Pancakes South Beach Phase 2 Recipes

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OLD-FASHIONED SOUR BUCKWHEAT PANCAKES



Old-Fashioned Sour Buckwheat Pancakes image

Fresh out of the skillet, these buckwheat pancakes go great with homemade sausage. This is a forgiving recipe, and each kitchen and cook seems to add a personality to the pancakes. Follow the general process, and after you have learned that, have fun!

Provided by Scott Magee

Categories     Breakfast and Brunch     Pancake Recipes     Whole Grain Pancake Recipes

Time 8h30m

Yield 8

Number Of Ingredients 8

2 cups buckwheat flour
1 cup all-purpose flour
1 cup buttermilk, or more as needed
½ (0.6 ounce) cake fresh yeast
1 teaspoon white sugar
1 teaspoon baking soda
⅛ teaspoon salt
1 cup hot water, or as needed

Steps:

  • Combine buckwheat and all-purpose flour in a mixing bowl. Add buttermilk and yeast. Stir with a spoon until batter is smooth. Add more buttermilk, 1 tablespoon at a time, if batter is too stiff.
  • Cover bowl with a dinner plate and let stand in a draft-free place, 8 hours to overnight.
  • Add sugar, baking soda, and salt after the overnight rest. Mix in enough hot water to give batter a thin, pourable consistency.
  • Heat a lightly oiled griddle over medium heat. Drop batter by large spoonfuls onto the griddle and cook until bubbles form and the edges are dry, 3 to 4 minutes. Flip and cook until browned on the other side, 2 to 3 minutes. Reserve some batter as a starter for the next batch.

Nutrition Facts : Calories 175.4 calories, Carbohydrate 35.5 g, Cholesterol 1.2 mg, Fat 1.4 g, Fiber 3.5 g, Protein 6.8 g, SaturatedFat 0.4 g, Sodium 230.3 mg, Sugar 2.8 g

BUCKWHEAT PANCAKES



Buckwheat Pancakes image

I decided to make buckwheat pancakes for a few reasons: I get lots of requests for anything breakfast, I'm trying to cook with more whole grains, and I heard someone say it's almost impossible to make a great pancake using 100% buckwheat flour.

Provided by Chef John

Categories     100+ Breakfast and Brunch Recipes     Pancake Recipes     Whole Grain Pancake Recipes

Time 25m

Yield 4

Number Of Ingredients 9

1 cup buckwheat flour
1 ½ teaspoons white sugar
1 teaspoon baking powder
¼ teaspoon salt
¼ teaspoon baking soda
1 ¼ cups buttermilk
1 large egg, beaten
¼ teaspoon vanilla extract
1 tablespoon unsalted butter, or as needed

Steps:

  • Whisk buckwheat flour, sugar, baking powder, salt, and baking soda together in a bowl.
  • Beat buttermilk, egg, and vanilla extract together in another bowl. Pour flour mixture into buttermilk mixture; whisk until batter is thick and smooth. Let batter rest for 5 minutes until bubbles form and batter relaxes.
  • Melt butter on a griddle over medium heat. Drop batter by large spoonfuls onto the griddle and cook until bubbles form and the edges are dry, 3 to 4 minutes. Flip and cook until browned on the other side, 2 to 3 minutes. Repeat with remaining batter.

Nutrition Facts : Calories 196.4 calories, Carbohydrate 25.7 g, Cholesterol 57.2 mg, Fat 5.8 g, Fiber 6 g, Protein 9.1 g, SaturatedFat 2.6 g, Sodium 444.2 mg, Sugar 6.4 g

BUCKWHEAT PANCAKES (SOUTH BEACH - PHASE 2)



Buckwheat Pancakes (South Beach - Phase 2) image

Missing your morning pancakes? Try a healthy alternative that's just as tasty and easy to make. Approved for Phase 2 and beyond. Makes 4 servings of 3 pancakes per person (12 pancakes). From The South Beach Diet on line site.

Provided by dojemi

Categories     Breakfast

Time 15m

Yield 12 serving(s)

Number Of Ingredients 7

1 cup buckwheat flour
1 cup whole wheat flour
1 egg, beaten
1 tablespoon baking powder
2 cups water
1/2 cup unsweetened applesauce
1 teaspoon vanilla extract

Steps:

  • In a medium bowl, thoroughly combine the buckwheat flour, whole-wheat flour, egg, and baking powder, mixing until evenly blended.
  • Add the water, applesauce, and vanilla extract, and stir until only small lumps remain.
  • Heat a large nonstick skillet coated with cooking spray over medium heat.
  • Working in batches, pour the batter into the pan and cook for 2 to 3 minutes, or until the bottom is browned.
  • Turn and cook for 1 to 2 minutes longer, or until golden brown.
  • Remove to a plate and keep warm.

SOUTH BEACH OATMEAL PANCAKE



South Beach Oatmeal Pancake image

This big pancake can be eaten during Phase II of the diet and is very filling. You can use a low sugar syrup if you would like; I prefer it with just a few spritzes of trans free margarine spray and a few sprinkles of Splenda. This recipe is courtesy of The South Beach Diet book.

Provided by TheDancingCook

Categories     Breakfast

Time 10m

Yield 2 serving(s)

Number Of Ingredients 6

4 egg whites
1/4 cup low fat cottage cheese (tofu can be used) or 1/4 cup fat-free cottage cheese (tofu can be used)
1/2 cup old-fashioned oatmeal, uncooked
1 teaspoon vanilla extract
1/4 teaspoon ground cinnamon
1/4 teaspoon nutmeg

Steps:

  • In a blender or a food processor, blend together all ingredients until smooth.
  • Spray a medium sized skillet with cooking spray and set heat to medium.
  • Add the pancake batter to skillet and cook until sides are lightly browned.
  • Top with a low sugar syrup, trans free butter and/or a few sprinkles of a sugar substitute and serve with fresh fruit; blueberries or strawberries are allowed and would go nicely.

Nutrition Facts : Calories 143.8, Fat 2.2, SaturatedFat 0.6, Cholesterol 2.8, Sodium 204.3, Carbohydrate 15.9, Fiber 2.3, Sugar 2.1, Protein 13.2

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