Buckwheat Pancakes { Guten & Lactose Free }
American buckwheat pancakes

Eat Yourself Pretty with Buckwheat Pancakes

Having pancakes for breakfast and lunch on a daily base; can this really treat acne, slow down premature skin aging and make you lose weight? Read on and you will find out!

Scroll down to the end of this post for the buckwheat pancake recipe

Pancakes on set

Maybe you already noticed that I’m a real pancake addict. I regularly share my Instagram pics of these delicious baked goods. I often prepare my pancakes in the evening: they are very easy to take with me to a shoot the next day. I never know what will be served at lunch at these shoots or backstage at shows. Usually the food is taken care of well, but this is not always the case. Lunch could also be wheat bread, white bread, pizza or such. These kind of baked good don’t keep me satisfied for long, making me feel hungry again just an hour after lunch. In such cases, I am happy that I brought my own pancakes.
   


 

foto (12)

 I regularly post my pancakes on Instagram. These are topped with raw bee pollen.

 
I always advice people that want to lose weight to substitute their bread by pancakes. Some of their reaction when I asked them after a while how they feel about their new breakfast and lunch habit:
 

“I really notice a difference now that I have substituted my bread for buckwheat pancakes. Normally I would eat two sandwiches at home for breakfast and take six sandwiched with me to work for lunch as in between snacks. By 11 a.m. I would be so hungry that by that time I had finished all of my sandwiches.
 
Then I started substituting my sandwiches with buckwheat pancakes. I ate exactly the same amount: two for breakfast and I took 6 to work. The difference that I noticed is that the pancakes were much more satisfying than the sandwiches: I now finished my last pancake at 4 p.m. instead of 11 a.m. Also, without this being my intention, I started losing weight. I had to put more nutbutter on my pancakes and snack on nuts to stop the weight loss.”
 
– Man, 31 yr.

 

“I don’t really like cooking and I don’t have much time to cook. I started preparing buckwheat pancakes in the evenings anyway, because I heard so many positive experiences with substituting bread for these pancakes. Normally I snack quite a lot at work, but these pancakes helped me feel satisfied longer, preventing munchies and snacking too much.
 
I now bake a pile of pancakes 2 times a week for a few days. Couldn’t be easier!”
 
– Woman, 54 yr.

 
Nutrient-rich & gluten free

You might think : pancakes? But that’s not healthy, right? Well, these pancakes áre, because they are made ​​from buckwheat flour, which is gluten-free and full of nutrients.

Buckwheat is not a grain!

Buckwheat flour is extracted from the seeds of the ancient buckwheat plant. Technically, buckwheat is not a grain, although it is sometimes called a pseudo-grain. This is because the buckwheat plant is counted to the grasses. 
 
800px-Fagopyrum_esculentum_fruits,_boekweit_vruchten

Buckwheat flour is derived from the seeds from the buckwheat plant.

Copyright: Wikipedia

 
Fagopyrum_esculentum_flour(Boekweitmeel_)

Buckwheat flour has a slightly nutty flavor, which benefits the taste of buckwheat pancakes.

Copyright: Wikipedia

 

Celiac-proof

A pseudo – grain … so are buckwheat pancakes free of gluten? Yes, buckwheat flour is gluten free, in contrast to most other types of flour. Buckwheat pancakes are so good eaten by celiacs and people who avoid gluten for other reasons.
 
gluten free dairy free pancakes

Buckwheat pancakes are gluten free, so even celiacs can have them!

 

Health & beauty benefits

Buckwheat flour is very nutritious and has therefore many beauty benefits besides health benefits. I’ve listed the benefits of the most important nutrients in buckwheat flour in the table below:
 

Nutrient Health benefits
Fiber Satisfies, slows down the incorporation or saccharides, lowers the risk of developing diabetes and breast cancer
Vitamine B1 (thiamin) A lack of vitamin B1 slows down hair growth . B1 is essential for healthy hair.
Vitamin B3 (niacin) A lack of vitamin B3 slows down hair growth . B1 is essential for healthy hair.
Vitamine B6 (pyridoxine) A lack of vitamin B6 will cause skin damage . Vitamin B6 is essential for beautiful skin.
Calcium Builds and maintains bone structure.
Phosphorus Supports the functioning of calcium. Critical for maintaining healthy pH levels. Low pH indicates an acidic body, which allows disease, including cancer, to flourish. A Lack of phosphorus may cause i.e. poor dental and bone health like osteoporosis.
Manganese Bone health, proper functioning of the thyroid gland and sex hormones, is actively involved in forming connective tissues, absorption of calcium, regulation of blood sugar level and metabolism of fats and carbohydrates.
Zinc Treats acne and may aid in the treatment of several other skin conditions, including eczema, psoriasis, burns, boils and leg ulcers.
Iron A lack of iron can cause anemia. Iron is furthermore necessary to maintain healthy cells, skin, hair and nails.
Copper Reduces the risk of developing osteoporosis, plays an important role along with iron in the supply of healthy, oxygenated blood., assists the thyroid glands in balancing and secreting hormones, aid in reducing bad cholesterol and increasing HDL cholesterol, has antibacterial properties that inhibit the growth of bacteria, aid in collagen production and skin regeneration , has anti-inflammatory qualities , rebuilds skin and removes scars, prevents and reverses the greying of hair as they aid the melanin pigment production. 
Magnesium Calms the nerve system: less stress, calmer heart rate, better sleep.
Flavonoid rutine Inhibits inflammation.
Vitamin K Beneficial against dark circles under the eyes.
Potassium Treats dry skin and regulates water balance.
Essential amino acid lysine Aids in the production of collagen, keeping a youthful skin, beneficial when you suffer from herpes symplex syndrome, ensures clear skin and increases serotonin (the happy hormone) levels in your body.
Arganine Production of hormones, enzymes and antibodies.
Tryptophan Positive mood influencing properties; making you feel happy, fights and prevents (winter) depression.

 

Glycemic Index

Besides, buckwheat has a low Glycemic Index (GI). The GI is a numerical system of measuring how fast a carbohydrate is turned into sugar – the higher the number, the more rapid the food is turned into sugar. A low GI food is turned into sugar slowly, while a high GI food is turned into sugar rapidly. A GI of 70 or more is high, a GI of 56 to 69 is medium and a GI of 55 or less is low. Buckwheat has a GI of 55 . Therefore, buckwheat is turned into sugar slowly, only causing a small rise of the blood sugar level. This is good!

Glycemic Load

But, to get the full picture about the effect of buckwheat on the blood sugar level, the Glycemic Load (GL) needs to be taken into account too. The GL tells how many carbohydrates are in a food. A GL of 20 or more is high, a GL of 11 to 19 is medium and a GL of 10 or less is low. The GL or buckwheat flour per 100 grams is 37. The recommended daily amount of GL is 100; a little lower for diabetics, for physically active people a little higher. Theoretically, this means you could have 9 or 10 buckwheat pancakes a day, without having to experience any negative health effects. 

Buckwheat pancakes help you feel full longer

Because buckwheat flour has a low impact on your blood sugar level, you’ll feel satisfied longer. This prevents munching and excessive snacking behavior, which can help losing weight.

Buckwheat pancakes prevent acne and premature skin aging

Furthermore, because buckwheat flour does not affect your blood sugar level a lot, it does not affect your skin (does not cause acne and premature skin aging) like high GI and high GL flours and other foods do.

Sounds great  right? Let’s quickly go to the recipe for pancakes!

Gluten free and dairy free buckwheat pancakes
Serves 9
Eat yourself pretty with superfood pancakes
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Prep Time
5 min
Cook Time
15 min
Total Time
20 min
Prep Time
5 min
Cook Time
15 min
Total Time
20 min
112 calories
19 g
62 g
2 g
5 g
1 g
69 g
44 g
3 g
0 g
2 g
Nutrition Facts
Serving Size
69g
Servings
9
Amount Per Serving
Calories 112
Calories from Fat 20
% Daily Value *
Total Fat 2g
4%
Saturated Fat 1g
3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 62mg
21%
Sodium 44mg
2%
Total Carbohydrates 19g
6%
Dietary Fiber 3g
11%
Sugars 3g
Protein 5g
Vitamin A
2%
Vitamin C
0%
Calcium
3%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. Coconut oil to grease griddle
  2. 3 eggs
  3. 1.5 cup/200 gram organic buckwheat flour
  4. 1 cup/250 ml water (optional: substitute with unsweetened almond milk)
  5. 1 tbs organic ground cinnamon
  6. Pinch of Celtic sea salt
  7. Optional: organic low GI, low GL sweetener, like maple syrup
Instructions
  1. Mix the eggs an flour
  2. Add water bit by bit. Be careful not to add too much add once; the mixture should mimic the consitancy of regular pancake batter.
  3. Melt coconut butter in a griddle and ladle some of batter into the pan.
  4. Tilt the pan to move the mixture around for a thin and even layer.
  5. Flip the pancake when the top starts to become dry and continue baking the pancake shortly.
  6. Repeat for the other pancakes.
Notes
  1. Bon appetit!
beta
calories
112
fat
2g
protein
5g
carbs
19g
more
Great Body & Skin http://greatbodyskin.com/

Shop raw bee pollen
Amazon (USA)
Vitaminstore (NL)

Shop organic buckwheat flour
Amazon (USA)
Joannusmolen (find Joannusmolen in your local Dutch organic store)

Shop maple syrup
Amazon (USA)
Vitaminstore (NL)

About Angela

Angela
Hey! I'm Angela; a 30-something mommy and a now REAL #fitchick, digi nerd, photo & film shooter hobbyist, MSc specialized in Health Education, marketingspecialist and an international fashion model for 20 years. I've worked for eg. Viktor & Rolf, Nivea, Escada, Elle, Vogue and Glamour. I write about everything that I find worth sharing. Go ahead an take a look around. Don't hesitate to share your thought sor opinions. Enjoy!

5 comments

  1. Great recipe, but where does the cinnamon fit in the recipe?

  2. excellent avatar btw 🙂 man do i look pretty :)))

  3. Maar wat eet je er op eigenlijk?

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