O2 Fitness Food of the Week: Buckwheat

Oct 07, 2013

Buckwheat is a fruit seed, not a cereal grain as many may think, that is a suitable substitute for grains for people who are sensitive to wheat or other grains.

Buckwheat contains a high quality protein and is a good source of magnesium (may help control blood sugar) and dietary fiber.  Make at least half your grains whole grains, as they are shown to reduce the risk of high blood pressure and heart attack.


Blueberry Buckwheat Pancakes

Makes 4 servings


  • ¾ cup buckwheat flour
  • ¾ cup whole-wheat pastry flour
  • 1 ½ teaspoons baking powder
  • ½ teaspoon baking soda
  • ¼ teaspoon salt
  • 1 cup buttermilk
  • ¾ cup nonfat milk
  • 1 tablespoon honey
  • 2 large egg
  • 2 tablespoons canola oil
  • 2 cups blueberries, divided
  • ½ cup real maple syrup


  • In a large bowl whisk together the flours, baking powder, baking soda and salt.
  • In another bowl, beat together the buttermilk, non-fat milk, honey, eggs, and oil.
  • Stir the wet ingredients into the dry ingredients, mixing only enough to combine them.
  • Stir in 1 cup of berries.
  • Preheat a large nonstick griddle or skillet over a medium flame.
  • Ladle the batter onto the skillet with a ¼-cup measure.
  • Flip the pancake when it is golden brown on the bottom and bubbles are forming on top, about 1-½ minutes.
  • Cook the other side until golden brown, about 1-½ minutes.
  •  Serve topped with more blueberries and the maple syrup.

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