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Breakfast ''Jef"

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0% would make this recipe again

Rest : 2 h Preparation : 10 min Cooking : 15 min
330 calories/serving
  • Can be done in advance
  • Can be frozen
  • Easy
  • Gluten Free
  • Lactose 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, cold 375 mL
4 tsp canola oil 20 mL
3 1/2 tsp margarine non-hydrogenated 16 g
4 eggs size large
4 cups almond 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 milk and clementines, or other seasonal fruit.

Nutrition Facts Table

per 1 serving (430g)

Amount

% Daily Value

Calories

330

Fat

15 g

22 %

Saturated 2.3 g
+ Trans 0.1 g

12 %

Cholesterol

220 mg

Sodium

550 mg

23 %

Carbohydrate

42 g

14 %

Fibre

12 g

47 %

Sugars

9 g

Protein

12 g

Vitamin A

22 %

Vitamin C

70 %

Calcium

36 %

Iron

22 %

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 :
Source of  :
Copper, Pantothenic Acid, Vitamin E, Vitamin K
Good source of  :
Iron, Niacin, Phosphorus, Vitamin A, Vitamin B1, Vitamin B6
Excellent source of  :
Calcium, Fibre, Folacin, Magnesium, Manganese, Potassium, Selenium, Vitamin B12, Vitamin B2, Vitamin C, Vitamin D, 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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

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Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again

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

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