Buckwheat Pancakes
Bone-Boosting Buckwheat Pancakes
As women age, especially through menopause, bone health becomes a priority. This recipe is designed to support bone strength by incorporating key nutrients like calcium, vitamin D, and magnesium through a mix of ingredients such as fortified almond milk, Greek yogurt, and chia seeds. These pancakes are nutritious and delicious, providing essential support for your bones.
Ingredients:
100g / ¾ cup buckwheat flour
1 tsp baking powder
1 tbsp chia seeds or flaxseeds (15g)
1 large egg
150ml / ⅔ cup fortified almond milk (or any calcium-fortified plant-based milk)
1 tbsp natural almond butter (optional) (15g)
2 tbsp Greek yogurt (plain, full-fat) (30g)
A handful of mixed berries (blueberries, strawberries, etc.)
10g / ¼ cup crushed almonds or walnuts
Butter or coconut oil for cooking (as needed)
Method:
Prepare the batter: In a bowl, combine the buckwheat flour, baking powder, and chia or flaxseeds. In a separate bowl, whisk the egg and almond milk. Add the wet ingredients to the dry ingredients and stir until smooth.
Cook the pancakes: Heat a non-stick frying pan over medium heat and add a small amount of butter or coconut oil. Pour a ladleful of batter into the pan and cook for 2-3 minutes on each side until golden brown. Repeat with remaining batter.
Serve: Stack the pancakes on a plate and top with Greek yogurt, mixed berries, and crushed almonds or walnuts. Optionally, drizzle with almond butter.
Why it’s good for bone health:
Buckwheat is high in magnesium.
Fortified almond milk provides calcium and vitamin D.
Greek yogurt is rich in calcium and protein.
Chia seeds and nuts are great sources of magnesium and healthy fats.
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Macros (per serving):
Serves: 2
Calories: ~320 kcal
Protein: 13g
Fat: 16g
Carbohydrates: 30g