Austin Compton is Cleveland County’s Family and Consumer Science Agent with the University of Arkansas System Cooperative Extension Service. Contact Austin via email at acompton@uada.edu or phone at (870) 325-6321.
If you have celiac disease or gluten sensitivity, you will probably need to do a lot more cooking from scratch. So here is a gluten free recipe that can be enjoyed!
Buckwheat Banana Pancakes
Serves 4 (serving size: 2 pancakes)
Ingredients: ½ cup buckwheat flour, ¼ cup brown rice flour, ¼ cup finely ground almond flour or meal, 2 tablespoons cornstarch, 1 tablespoon finely ground flaxseed, 2 teaspoons baking powder, ½ teaspoon baking soda, 1 teaspoon cinnamon, ¼ teaspoon allspice, ¼ teaspoon salt, 1 egg, ½ cup plain non-fat yogurt, ½ cup skim milk, 2 tablespoons vegetable oil, 1 ripe banana (mashed), 2 teaspoons vegetable oil (for pan)
Cooking Instructions
In a large bowl, combine the dry ingredients, from the buckwheat flour through the salt. In a medium bowl, mix the egg, yogurt, milk, honey, oil, and banana. Then, add wet ingredients to dry ingredients and stir until just moistened. Coat a hot griddle or skillet with vegetable oil. Pour the batter by ¼ cupfuls onto the griddle. When bubbles form on top of each pancake and it is browned on the bottom, flip it over. Cook until the other side is also brown.
Tip: To save time, premix the dry ingredients and store them in an airtight container in the refrigerator. This recipe takes 1 ¼ cups of premixed dry ingredients.
Nutrition Information per serving
320 Calories, 8g Protein, 51g Carbohydrate, 10g Fat, 54mg Cholesterol, 560mg Sodium, 4g Fiber
Tips for Gluten-Free Cooking
Pancakes, crepes, or cookies: Use your normal recipe, but substitute sorghum flour or brown rice flour for the wheat flour.
Breaded fish or chicken: Coat fish or chicken with brown rice crackers that have been ground or with cornmeal.
Pasta or Noodles: Choose Brown rice Pasta, quinoa pasta or corn pasta, or enjoy your favorite veggies and sauce on a bed of polenta or spaghetti squash.
Tips for Gluten-Free Baking
Pick recipes that include yogurt, applesauce or pureed fruit to boost moistness, as gluten-free baked goods tend to be dry. Banana bread and carrot cake, for example, can be delicious.
Substitue brown sugar for white sugar to add flavor and moistness.
Double the vanilla. Use good vanilla and add up the amount to smooth out the flavor of unfamiliar gluten-free flours.
References: Thompson, T., and M. Brown. (2010). Easy Gluten-Free. American Dietetic Association. John Wiley and Sons, Inc.; http://www.landolakes.com/recipe/1471/gluten-free-flour-blend; Prepared by Rosemary Rodibaugh, Ph.D., R.D., L.D., Professor - Nutrition (rrodibaugh@uaex.edu), University of Arkansas Division of Agriculture.
Pursuant to 7 CFR § 15.3, the University of Arkansas System Division of Agriculture offers all its Extension and Research programs and services (including employment) without regard to race, color, sex, national origin, religion, age, disability, marital or veteran status, genetic information, sexual preference, pregnancy or any other legally protected status, and is an equal opportunity institution.