Buckwheat Pancakes with Blueberry Compote

Name: Buckwheat Pancakes with Blueberry Compote
Prep time: 10 min
Cook time: 20 min
Yield: 10
Ingredients: 1 cup buckwheat flour; 1 teaspoon baking powder; 1/4 teaspoon salt; 1 cup almond milk; 1 egg; 2 tablespoons maple syrup; 1 tablespoon olive oil; 1 cup fresh blueberries; 1 tablespoon water

This recipe was created by a health-conscious mother, determined not to let her family's histamine intolerance get in the way of enjoying breakfast, the most important meal of the day. She experimented with alternative flours and found that buckwheat, despite its name, is actually histamine-friendly. The result was these delicious Buckwheat Pancakes, which quickly became a family favorite.

Prep Time10 minutes
Cook Time20 minutes
Servings1 Person

Why suitable for low histanmine diet

This recipe is suitable for a low-histamine diet as it uses buckwheat flour, which is low in histamine. Fresh blueberries are generally well-tolerated by those with histamine intolerance and add a lovely flavor to the dish. Please note that individual tolerances can vary, so adjust the recipe as necessary.

Ingredients

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1 cup buckwheat flour

1 teaspoon baking powder

1/4 teaspoon salt

1 cup almond milk

1 egg

2 tablespoons maple syrup

1 tablespoon olive oil

1 cup fresh blueberries

1 tablespoon water

Instructions

0In a bowl, combine the buckwheat flour, baking powder, and salt.
1In a separate bowl, whisk together the almond milk, egg, maple syrup, and olive oil. Pour this mixture into the dry ingredients and stir until combined.
2Heat a non-stick skillet over medium heat. Pour 1/4 cup of the batter onto the skillet. Cook until bubbles form on the surface, then flip and cook until golden brown.
3Repeat with the remaining batter.
4To make the blueberry compote, combine the blueberries and water in a small saucepan over medium heat. Cook until the blueberries have broken down and the mixture has thickened, about 10 minutes.
5Serve the pancakes warm with the blueberry compote on top.

Tipps

Using Buckwheat Flour

Buckwheat is not a wheat at all, but a seed, and it's naturally gluten-free and low in histamine. Its flour provides a rich, earthy flavor and a hearty texture to the pancakes.

Making Pancake Batter

Mixing the wet and dry ingredients separately at first helps to ensure that the baking powder and salt are evenly distributed throughout the batter. Avoid overmixing as it can result in tough pancakes.

Cooking Pancakes

Waiting for bubbles to form on the surface of the pancake before flipping is a classic trick to know when it's time to flip. It helps to ensure that your pancake is cooked evenly.

Making Blueberry Compote

Cooking the blueberries down into a compote concentrates their flavor and brings out their natural sweetness. The water helps to prevent the blueberries from burning while they cook.

Using Fresh Blueberries

Using fresh blueberries is best for the compote as they are low in histamine. Frozen blueberries can be used in a pinch, but they may contain slightly higher levels of histamine due to the freezing process.

Nutrition Facts

Calories210
Protein6g
Carbs40g
Fat4g
Fiber5g

Remember that everyone's tolerance to histamine can be different, so it's important to pay attention to your body and adjust your diet accordingly. Always discuss dietary changes with a healthcare professional.

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