Whole Grain Buckwheat Pancakes


I’ve teamed up with the Whole Grains Council as an Ambassador in hopes to spread the love (and health benefits) that come along with incorporating whole grains into your diet. Today is the second annual ‘Sample Whole Grains day’. Join me in raising your glass to whole grains!! Does beer count? ‘Cause I’ll pick one distilled from wheat…..

Gluten Free Buck Wheat Pancakes, www.mountainmamacooks.com

What is a whole grain exactly? A term that gets misused often. Whole grains simply means that 100% of the original kernel is present. Even if the grain has been refined somehow (cracked, pressed, rolled….) the food product should deliver the same balance of nutrients that are found in the original grain seed. I think a big misconception is that whole wheat and whole grains are one in the same. Whole wheat is a whole grain but there are also so many more grains that fall under the whole grain umbrella. Oats, Barley, Millet, Amaranth, Quinoa, Rice, Buckwheat….just to name a few.

buckwheat pancakes recipe, #glutenfree #wholegrain www.mountainmamacooks.com

Studies show a diet rich in whole grains can reduce risk of asthma, lower the risk of some cancers, lead to healthier blood pressure levels, reduce the risk of inflammatory disease, reduce stroke risk, reduce risk of type 2 diabetes, reduce risk of heart disease and lead to better weight management. *information taken from the Whole Grains Council website. Are you sold yet? Take that Paleo! For more information on particular grains, the benefits of eating them and tips on cooking, visit The Whole Grains Council site here.

High Altitude Buckwheat Pancake Recipe, www.mountainmamacooks.com

Whole grains play an important role in mine and my families diet. As an athlete and mama of two young boys, we are constantly on the go. We rely on the long term energy that whole grains provide us. I use quinoa in salads and soups, and I almost always have some version of this wild rice salad in the fridge. Truth be told, I haven’t cooked with (or eaten) a whole lot of buckwheat so when deciding on a recipe to make today, I wanted buckwheat to be the shining star and pancakes seemed like a no brainer. Maybe not super creative but don’t be fooled. These cakes are delicious and a great “base” recipe where you could add just about anything you wanted to make them your own!

Whole Grain Buckwheat Pancake Recipe, www.mountainmamacooks.com

Buckwheat, a gluten free whole grain is chalked full of essential minerals and is high in protein.
The texture and flavor of buckwheat can be heavy so often it is used in conjunction with other flours in baking. I, however, find the texture and taste to be delicious and love the unique nutty flavor. These pancakes give you some serious bang for your buck (you don’t need many) and are the perfect answer for a morning breakfast that will fuel your body and brain alike. They’d be delicious topped with a dollop of yogurt and fresh berries or you can follow my lead and go heavy on the butter with a drizzle of real maple syrup. You know I love my butter.

whole grains sampler box, www.mountainmamacooks.com

Last month, the Whole Grains Council sent me a box full of awesome products that get the whole grain seal of approval. It was full of tasty grains and whole grain snacks. It didn’t take long for us to dig in. The Sprouted Tortilla Chips by Way Better Snacks were the first to go. I just happened to have some of my my homemade salsa on hand and they were perfect for dipping. Jovial Foods provided samples of their Einkhorn pasta as well as their brown rice pasta. I haven’t tried the brown rice pasta yet but the wheat pasta provided dinner for one; paired with some roasted broccoli rabe, grated parmesan and a glass of vino, I ate dinner on the couch and caught up on The Good Wife. Bob’s Red Mill sent a bag of their gluten free musesli and I have to say I didn’t think I’d love it as much as I did. I am (or thought I was) more of a hot oats/Musesli gal. But, soaked overnight in some kefir, the next morning you have the easiest (and quickest) breakfast ever! Topped with some local honey and fresh fruit, it’s a real treat. Another great breakfast to fuel my body for a day spent on the mountain snowboarding.

Guess what? The Whole Grains Council is giving away a box of all the tasty whole grain products you see above to one lucky winner. All you have to do is tell me in the comments below what your favorite whole grain is and your favorite way to cook it! It’s a great variety and a fun way to sample what may be new or unfamiliar products! Giveaway will run until Wednesday, April 10th at midnight. Winner will be picked at random. Good luck!!


Whole Grain Buckwheat Pancakes


A whole grain, naturally gluten free pancake recipe made with buckwheat flour. Delicious served with berries and yogurt or butter and warm maple syrup.


  • 1 cup whole grain buckwheat flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground cinnamon
  • 1/8 teaspoon ground cardamom
  • 1 cup whole milk (or nut milk if dairy free)
  • 1 egg, separated
  • 1 tablespoon pure maple syrup
  • 1/2 teaspoon pure vanilla extract
  • 2 tablespoons melted butter or ghee
  • melted coconut oil, for cooking


  1. In a medium bowl, whisk together the buckwheat flour, baking powder, baking soda, salt, cinnamon and cardamon; set aside.
  2. In a small bowl mix together the milk, egg yolk, maple syrup, vanilla extract and melted butter. Mix the liquid ingredients into the dry until just combined.
  3. In a separate bowl, whisk the egg white until soft peaks form. Fold the egg white into the batter. (Note: The beaten egg white lightens the pancakes and gives them a little left. It really only takes about 2 minutes with a whisk, but if you’re short on time just add the whole egg all at once but expect a flatter pancake.)
  4. Heat a griddle over medium heat. Coat the pan lightly with coconut oil. Pour the batter onto the griddle to form 4-inch pancakes. Cook until small bubbles start to form on the top of the pancakes. Flip the pancakes to the other side and cook until done, 1 to 2 minutes more.
  5. Serve hot with a dollop of butter and warmed maple syrup.


This recipe has been adapted for high altitude.

At noon EST today we will be doing a virtual “whole grain toast”. Come join us on twitter and facebook. Give a shout out to your favorite grain!

I received a selection of whole grain products to sample before writing this post. I love whole grains and all opinions and comments are my own.