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Breakfast ''Jef"

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Brining : 2 h Preparation : 10 min Cooking : 15 min
400 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

1 cup buckwheat flour 130 g
1/2 tsp salt 2 g
1/2 tsp baking soda 1 g
1 1/2 cup water 375 mL
4 tsp canola oil 20 mL
3 1/2 tsp margarine non-hydrogenated 16 g
4 eggs size large
4 cups soy beverage, unsweetened, fortified 1 L
8 clementines 480 g

Before you start

Preheat the oven to its lowest temperature to keep the initial pancakes warm while you are cooking some more.

Method

  1. Combine the flour, salt, baking soda and water in a bowl. Mix well, using a whip, until the texture is smooth. Let stand in the refrigerator about 1-2 h to obtain a lighter texture.
  2. Grease a non-stick frying pan, then put it over medium heat. Pour about ¼ to ⅓ cup of the batter onto the center of the pan. Spread it rapidly, either by whirling the pan or using a spatula. After about 2 min, when the pancake turns golden-brown, flip it and cook about 1 more minute. Keep the cooked pancakes in the oven while preparing the rest.
  3. Repeat the operation with the remaing batter.
  4. Meanwhile, heat the margarine in another pan over medium-low heat and cook the eggs. Place one egg on top of each pancake then serve with a glass of soy beverage and clementines, or other seasonal fruit.

Nutrition Facts Table

per 1 Serving (430g)

Amount

% Daily Value

Calories

400

Fat

16 g

25 %

Saturated 2.9 g
+ Trans 0.1 g

15 %

Cholesterol

220 mg

Sodium

560 mg

23 %

Carbohydrate

46 g

15 %

Fibre

5 g

20 %

Sugars

10 g

Protein

23 g

Vitamin A

22 %

Vitamin C

70 %

Calcium

34 %

Iron

37 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 1 ½ servings
Milk and Alternatives : 1 serving
Meat and Alternatives : ½ serving

Claims

This recipe is :
Good source of  :
Fibre, Vitamin A, Vitamin K
Excellent source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Vitamin E, Zinc
Free  :
Added Sugar
Diet-related health claims  :
Bone-healthy

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Fruits ½
Meat and Alternatives 1
Fats 1

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This recipe is in the following categories

Rice/Grain | Breakfast | Bone-healthy | High Iron | High Vitamin D | High Fibre | Vegetarian | High Calcium | Halal | Kosher | Canadian | French