Breakfast ''Jef"

Breakfast ''Jef"

4 servings
Rest 2 h
Preparation 10 min

Cooking 15 min

400 calories per serving 


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, cold   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, or rice beverage   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

Nutrition Facts

per 1 serving (430g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

16 g

25 %

Saturated 3 g
+ Trans 0.1 g

15 %

Cholesterol

225 mg

Sodium

560 mg

23 %

Carbohydrate

46 g

15 %

Fibre

5 g

20 %

Sugars

10 g

Protein

23 g

Vitamin A

20 %

Vitamin C

70 %

Calcium

35 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: serving
Milk and Alternatives: 1 serving
Meat and Alternatives: ½ serving

More info

Claims

Free :
Added Sugar
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
Diet-related health claims :
Bone-healthy

More info


This recipe is in the following categories: Rice/Grain | Breakfasts | Bone-healthy | Halal | High Calcium | High Fibre | High Iron | High Vitamin D | Kosher | Vegetarian | Canadian | French

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