Buck­wheat Ba­nana Pan­cakes


Clean Eating - - RECIPE INDEX -

ground flaxseeds 2 1 cups tbsp

plain unsweet­ened al­mond milk 2 tsp fresh lemon juice 2 cups buck­wheat flour 2 tsp bak­ing pow­der 1 tsp ground cin­na­mon 1/2 tsp each bak­ing soda and sea salt 2 tbsp saf­flower or sun­flower oil

1 tbsp pure maple syrup + ad­di­tional for serv­ing 1 tsp pure vanilla ex­tract 2 ba­nanas, thinly sliced + ad­di­tional for serv­ing

1. In a small bowl, com­bine flax and 2 tbsp wa­ter. In a large bowl, com­bine al­mond milk and lemon juice. Set aside both bowls for 5 min­utes.

2. Mean­while, in a medium bowl, com­bine flour, bak­ing pow­der, cin­na­mon, bak­ing soda and salt. 3. Whisk flax mix­ture into milk mix­ture. Whisk in oil, maple syrup and vanilla. Stir flour mix­ture into milk mix­ture. Fold in ba­nanas.

4. Mist a large non­stick skil­let with cook­ing spray and heat on medium. Work­ing 3 or 4 pan­cakes at a time, pour 2 tbsp bat­ter onto skil­let for each pan­cake and cook for 2 min­utes, or un­til bat­ter bub­bles and pan­cakes be­gin to brown around edges. Flip and cook for 2 min­utes more. Re­peat with re­main­ing bat­ter, mist­ing skil­let be­tween batches, mak­ing about 18 pan­cakes to­tal. Serve with ad­di­tional maple syrup and ba­nanas.

PER SERV­ING (3 pan­cakes): Calo­ries: 247, To­tal Fat: 8 g, Sat. Fat: 1 g, Mo­noun­sat­u­rated

Fat: 2 g, Polyun­sat­u­rated Fat: 4.5 g, Carbs: 42 g, Fiber: 6 g, Sug­ars: 8 g, Pro­tein: 6 g, Sodium: 514 mg, Choles­terol: 0 mg 1. Ar­range tem­peh slices in

2 13 x 9-inch bak­ing dishes. In a small saucepan, bring ½ cup wa­ter, ta­mari, vine­gar, co­conut sugar, cumin and chile to a boil for 1 minute; re­move from heat. Stir in liq­uid smoke (if us­ing). Pour over tem­peh. Let cool then cover and mar­i­nate in the re­frig­er­a­tor for 2 hours, or overnight.

2. Pre­heat oven to 300°F. Line 2 bak­ing sheets with parch­ment pa­per. Care­fully trans­fer tem­peh to pre­pared sheets; dis­card mari­nade.

3. Brush slices with half of oil. Bake for 10 to 15 min­utes, or un­til be­gin­ning to brown. Flip tem­peh slices, brush with re­main­ing half of oil and bake for 5 to 7 min­utes more, or un­til crisp and dark brown.

4. On each wrap, spread may­on­naise. Add tem­peh and de­sired top­pings.

PER SERV­ING (1 wrap with 4 slices tem­peh): Calo­ries: 296, To­tal Fat: 15 g, Sat. Fat: 2 g, Mo­noun­sat­u­rated Fat: 5 g, Polyun­sat­u­rated Fat: 7 g, Carbs: 27 g, Fiber: 5 g, Sug­ars: 0 g, Pro­tein: 14 g, Sodium: 299 mg, Choles­terol: 3 mg

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.