Let’s take a break from the research today and focus on eating. The recipes in my upcoming book: A Recipe for Life by the Doctor’s Dietitian focus on unprocessed “clean” foods that are balanced with respect to protein, healthy forms of carbohydrate and fat. In creating a breakfast recipe that fit these criteria I wanted a pancake high in protein and could be enjoyed by people with insulin resistance, diabetes and wheat and gluten in tolerances.
Although the name is deceptive, buckwheat contains no wheat, and is from the beet family, making it technically a fruit and not a grain. Besides being high in protein and calcium, this recipe is a great way for carb lovers to feel spoiled. It is very light compared to regular pancakes and can be used as a wrap for sandwiches at other meals. Top with unsweetened applesauce and fruit.
Ricotta Buckwheat Pancakes
Serves: 20 medium sized pancakes
Prep Time: 10 minutes (plus 1 hour refrigeration)
Cook Time: 15 minutes
4 large eggs, separated
2 cups part-skim ricotta cheese
½ cup buckwheat flour
¼ teaspoon salt (Celtic Sea Salt is my favorite)
1 tablespoon sugar
¾ cup 1% milk
Separate egg whites in a small bowl and yolks in a medium bowl. Set egg whites aside. Mix yolks and ricotta cheese until thoroughly combined. Add the flour, salt and sugar into yolk mixture. Stir the milk.
Beat egg whites with electric mixer until soft peaks form. Gently fold egg whites into yolk mixture. Refrigerate for at least 1 hour or overnight for best results.
Heat griddle with a small amount of butter. Measure batter in approximately ¼ cup increments and pour on hot griddle. Once bubbles start appearing (about 2-3 minutes), gently flip pancake until the other side becomes golden brown (an additional 1-2 minutes). Top with fruit or applesauce.
Tip: Recipe can be halved.
Protein 5 grams
Total Carbohydrates 3.7 grams
Total Fat 3 grams
Fiber .5 grams
Sodium 74 mg.