Park Palates: Orange, Almond & Buckwheat Pancakes

December 17, 2009, 10:23 am
Orange, Almond and Buckwheat pancakesGet a dose of Florida sunshine, even in the middle of winter, with these refreshing yet hearty pancakes. These nutritious, high-fiber flapjacks are a tasty alternative to the usual morning meal, and are easy to make in bulk to satisfy hungry houseguests!
 
Prep time: 20 minutes
Total time: 50 minutes
Makes: 6 servings, 2 (4-inch) pancakes each
 
Pancakes
    * 1 cup sliced almonds*
    * 1 whole orange
    * 1 egg
    * 2/3 cup orange juice
    * 1 cup 2% reduced fat milk
    * 2 tablespoons grapeseed or canola oil
    * 3/4 cup buckwheat flour
    * 1 cup all purpose flour
    * 1 tablespoons baking powder
    * 1/4 teaspoon salt
    * Non-stick cooking spray
 
Preheat oven to 375°F. Spread almonds over a cookie sheet and bake 5 to 7 minutes until nicely browned. Remove and cool at room temperature. Use grater to grate zest of each orange, while careful not to grate into the white pith. Peel remainder of skin and slice between membranes to separate each orange segment. Set aside for garnish.
 
Combine eggs, orange juice, milk and oil in medium bowl and mix well. In large bowl, combine both flours, baking powder and salt with reserved orange zest. Add liquid into the dry ingredients and mix thoroughly while being sure to leave some lumps. Set aside ¼ cup almonds for syrup, then gently mix remaining ¾ cup almonds into batter until ingredients are combined, but still lumpy. Do not over-beat or stir until smooth, as this will make pancakes tough.
 
Ladle batter onto hot, non-stick skillet coated with cooking spray and cook until some bubbles begin to appear on top, about 3 minutes. Flip cake over and cook 2 minutes. Serve immediately with orange-almond syrup, and garnish with orange segments.
 
Orange-Almond Syrup
    * 1 cup orange juice
    * 1 cinnamon stick
    * 1/2 cup light maple syrup
    * 1/4 cup reserved roasted almonds
 
Simmer orange juice and cinnamon sticks in small saucepot over medium heat until reduced to 1/2 cup, about 15 minutes. Add maple syrup. Remove cinnamon sticks, stir in reserved roasted almonds and serve warm.
 
Nutrients per serving: 530 calories (41% calories from fat), 15 g protein, 65 g carbohydrates, 7 g fiber, 25 g total fat (sat 3 g, mono 14 g, poly 6 g), 600 mg sodium, Vitamin A 6% DV, Vitamin C 100% DV, Calcium 45% DV, Iron 25% DV
 
Analysis from Genesis R&D by ESHA Research, Inc.
 
*While almonds provide a healthy fat, this ingredient may be removed to reduce the recipe’s fat content by 18 grams.