The Breakfast Pancake

* Previously published May 2016, hence the edits.

I couldn’t wait to share this amazing meal with you guys. So many of my friends have been asking for the recipe and I’ve since jazzed it up so I’m getting deliciousness, greens and protein for my very first meal of the day (usually at 6 am), all necessities for me to survive through my 8 am class or through a morning workout. (Edit: luckily I don’t have to wake up this early for class anymore and greens don’t always feature, woops!) I’ve really been craving savoury breakfasts this year and this almost always includes avocado. I’ve streamlined the process so much that it takes 5 minutes to prepare this! It’s been my go-to breakfast/lunch/dinner and I really hope you give it a try and make pancakes a weekday fare as well. No need to stack them, pour the whole batter in your pan and enjoy it all to yourself. (Edit: I still make and love this, over a year later.)

Hello Popeye!
Drizzling lemon or lime on your greens and salads like I have done in this recipe increases the bioavailability of nutrients like iron. Hand me the spinach! Buckwheat’s protein profile is quite impressive, boasting 8 essential amino acids including lysine. Buckwheat has got a really lovely, nutty taste which I absolutely adore so do give it a try, most supermakets now sell buckwheat so it’s not like I’m sending you off in search of a SCOBY! This recipe is adapted from Jessica Cox (wonderful source of recipes and nutrition).

Sweet version of the pancake, leave out the herbs and zucchini.

The Buckwheat Breakfast Pancake

Serves 1

  • 3 tablespoons buckwheat flour
  • ¼ teaspoon baking soda (stick to this, don’t put too much or it will taste like baking soda – speaking from experience)
  • 1 egg
  • milk of choice
  • a handful of grated zucchini (I keep a bag of grated zucchini in the fridge and use within a day)
  • 1 teaspoon apple cider vinegar/lemon juice (to activate the baking soda)
  • Optional:
    – adding honey, maple syrup etc. will make the batter a little sweeter
    – add 1 minced garlic clove
    – add ¼ cup finely chopped herbs of choice (mint, parsley, coriander, watercress, spring onions etc.)

The Green Goddess (aka my favourite) topping combo:

  • ½ avocado, mashed
  • small handful of pepitas (pumpkin seeds) & chia seeds
  • squeeze of lemon
  • herb salt (like Herbamare), sea salt or Himalayan pink salt & pepper
  • big handful of greens (I adore rocket/arugula on this)
  • drizzle of extra virgin olive oil (if you’re in Australia, Cobram Estate has this amazing lemon-infused EVOO which I prefer on this)

Method:

  1. Mix the flour and baking soda in a small bowl. Add lemon juice/apple cider vinegar in and crack egg into the bowl.
  2. Mix it all again with a fork or spoon, breaking the yolk.
  3. Add enough milk, start with 4 tablespoons and build up, to bring to a cake-batter consistency. Not too thin but still scoop-able. Make sure there are minimal lumps in the batter.
  4. Add a handful of grated zucchini, garlic and herbs if using, and mix through the batter. If more milk is needed, add now.
  5. Heat a frying pan on medium heat. Add a little coconut oil/olive oil/organic butter (about 1 teaspoon), and pour the whole batter onto the pan. Spread the batter out with the back of a spoon to cover the pan.
  6. Watch for a substantial amount of bubbles to appear on the surface, this takes around a minute or two for me. Flip! Check after another minute that the bottom has cooked through and then transfer to your plate.
  7. Add your toppings: mashed avocado, pepitas, squeeze of lemon all over, salt & pepper, and a big handful of chosen greens. Drizzle with extra virgin olive oil. Enjoy!

Topping ideas:

  • hummus, dukkah/seeds (pepitas, fennel seeds), lemon, olives, rocket, pomegranate
  • tahini, herb salt/sea salt, parmesan/Parmigiano-Reggiano cheese
  • avocado, sardines, sliced radish, parsley, chilli flakes
  • tahini, lemon, poppy seeds, ricotta, drizzle of raw honey
  • organic butter & avocado
  • chicken liver pâté, capers, parsley
  • tzatziki, cucumber, mint
  • cream cheese, tuna, onion/spring onion, lemon
  • hummus, tomato slices, balsamic vinegar, pepitas
  • fried, scrambled or poached egg
  • mint, pea and feta smash
  • pesto, mozzarella/haloumi/labneh/feta, roast tomato & capsicum, lemon zest, extra virgin olive oil, rocket/arugula
  • almond butter, strawberries
  • almond butter, berry chia jam, coconut shreds, chopped dark chocolate

What are your favourite topping combinations?

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2 thoughts on “The Breakfast Pancake

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