Rentia Greyvenstein
Registered Dietitian (NZ), Qualified chef
Ingredients
- ¾ tsp apple cider vinegar
- 1 ¼ cups milk of choice (I used almond milk, with no added gums)
- 1 ½ cup buckwheat flour
- ½ cup tapioca flour*
- 1 tsp baking powder
- 1 tsp cinnamon (if doing sweet toppings)
- ¼ tsp salt
- 2 eggs
- 1 Tbsp ghee, melted
- ghee, for frying
Optional toppings for flapjacks
- Blueberries
- Banana
- Yoghurt/coconut yoghurt
- Flaked almonds
- Raw honey
*This recipe could be made solely with 2 cups of buckwheat flour. It could take some time for children to get used to the flavour, so you can start off by making it with 1 ½ cup buckwheat and add ½ cup of tapioca flour.
Instructions
1. Mix the apple cider vinegar with the milk
Once mixed, let it sit for 5 minutes.
2. Add all the dry ingredients together
Into a mixing bowl, add buckwheat flour, tapioca flour, baking powder, cinnamon and salt.
3. Mix the wet ingredients together
Lightly whisk the eggs with 1 Tbsp melted ghee/butter in a small mixing bowl and add it to the apple cider vinegar and milk mixture.
4. Mix wet and dry ingredients
Add all the ingredients together and mix until combined and lump-free. The batter should be pourable consistency. If too thin, add a bit more buckwheat flour. If too thick, add more milk.
5. Heat the pan
Heat a stainless-steel pan over medium heat. Non-stick will also work, but try to avoid using non-stick cooking utensils because most of them contain toxic substances. Once the pan is hot, add a little ghee/oil.
6. Add spoonfuls of batter
Drop spoonfuls into the pan and turn once the edges are dried out and bubbly.
7. Serve
Serve with yogurt, berries and banana.
Yogurt: Rentia adores Jersey Girl Organics A2 Yogurt, really thick and luxurious with no added sugar or stabilisers.
For those who are dairy intolerant, coconut yogurt works well!
Recipe Notes
Savoury toppings suggestions
- Curried lentils/mince.
- Tomato, onion, spinach, and chorizo relish.
- Fried mushroom, tomato, and spinach.
Dietary needs: This recipe is gluten-free, dairy-free (if you substitute ghee with oil), and egg-free (if you substitute 2 eggs with 2 Tbsp ground flax seeds).
Why Rentia loves this recipe:
- It’s high in protein and fibre. Protein and fibre help to stabilize blood sugar levels early in the morning and prevent cravings and morning energy slumps.
- It’s quick and easy to prepare.
- Versatile, could be made with sweet and savoury toppings.
- Made with ingredients that are usually in my cupboard (flour, egg, milk).
- Did you know that buckwheat among other wholegrains like oats, barley, and quinoa raises prolactin levels because of the high beta-glucan content?
- Rentia’s favourite reason is that this is a nutritious recipe that is popular with adults and children alike.
Did you know that foods high in fibre are generally high in magnesium? Buckwheat is a great source of fibre and magnesium.
Magnesium is a mineral essential for body processes such as glucose metabolism, DNA repair, heart, bone, muscle and nerve function. To learn more about the benefits of magnesium and which food sources are high in fibre and magnesium, please see Magnesium (for a great night of sleep).
A bit more about the master chef behind this recipe…
Rentia Greyvenstein – Dietician and Chef
Rentia sees herself as a champion for healthy eating, but also a foodie at heart. Her passion is to enable people to eat foods that heal and nourish without making them feel deprived.
She has had her struggles with health— allergies, gut issues, and learning to navigate a pain disorder. She understands the impact of food on our physical and emotional well-being and believes it is one of the best tools for healing available.
Rentia is currently seeing clients at her online practice, The Healing Plate. She is also hosting cooking classes at different venues around Auckland
She is also consulting for the food industry, having worked for Nandos and Mccain and helped with food product development and recipe development. You can find Rentia at The Healing Plate.
