Buckwheat Banana Pancakes with Walnuts - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- ¼ cup buckwheat flour
- 3 tablespoons unbleached all-purpose flour
- 1 teaspoon double-acting baking powder
- ½ teaspoon sea salt
- 2 teaspoons cold, unsalted butter, cut into pieces
- 1 teaspoon acacia or other mild floral honey
- 1 large egg
- ½ cup vanilla soy milk
- 2 large fully ripened bananas, peeled
- 2 tablespoons chopped walnuts
Instructions
- In a medium bowl, combine the flours, baking powder, salt, butter, and honey into a finely crumbled mixture with a pastry blender or potato masher.
- In a large bowl, whisk together the egg and soy milk. Add the flour mixture to the soy milk mixture and whisk until well combined. Let stand for 5 minutes. Mash one banana and set aside; very thinly slice the other banana and stir the slices into the batter.
- Lightly coat a large flat skillet or griddle with natural cooking spray (see Fresh Fact) and place over medium heat. Spoon about ¼ cup batter per pancake on the hot skillet. Cook pancakes in batches for 2 minutes per side or until lightly browned. Keep cooked pancakes warm on a plate loosely covered with foil. Serve pancakes topped with mashed bananas and walnuts.
- Fresh Fact: You can make your own natural cooking spray with your favorite oil – olive, canola, soybean, peanut, or more. Just purchase a pump-spray bottle, fill, and spray – naturally!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Buckwheat Banana Pancakes with Walnuts contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Walnut: Studies show walnuts may improve lipid profiles in women with PCOS
- Honey: Use in moderation as part of a balanced PCOS diet
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Buckwheat Banana Pancakes with Walnuts can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Honey, Nuts, Walnuts.
Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health. Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefi...
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