1 cup nonfat milk
1 tablespoon canola oil
1 cup buckwheat flour
1 teaspoon baking powder
1 tablespoon sugar
1 cup chopped peaches, fresh, frozen, or canned and drained
Heat griddle to 400 degrees. You'll know it's hot enough if you sprinkle water on it and the drops "dance." In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4-cup measure to drop pancakes. Top with fruit. Turn pancakes when they form bubbles and look dry around the edges, two to three minutes. Cook second side about two to three minutes.
Each pancake contains about 56 calories, 2 g protein, less than 1 g fat, 20 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 57 mg sodium.
Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 g fat, 10 mg cholesterol, and 27 mg sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 g carbohydrates, and 2 mg sodium.