14
Makes about 4 cups (1 L)
4
cups (1 L) water
1
cup (250 ml) cooked and cooled brown rice (any size
variety works, i.e., short, medium or long grain)
1
tablespoon (15 ml) sweetener (optional)
1. Put the water, rice and sweetener, if using, into the blender jar.
2. Select High and blend until completely smooth, about
3 minutes.
3. Use immediately. The rice milk will last up to 3 days,
refrigerated. Shake, stir or re-blend before using.
Nutritional information per serving [1 heaping cup (250 ml)]:
Calories 69 (6% from fat) • carb. 15g • pro. 1g • fat 0g • sat. fat 9g
• chol. 0mg • sod. 10mg • calc. 12mg • fiber 1g
Blueberry Buckwheat Pancakes
The natural nuttiness of the buckwheat flour adds great flavour to
these low-in-fat pancakes. You can eat these for breakfast without
the guilt!
Makes about 20 pancakes
1
cup (250 ml) unbleached, all-purpose flour
½
cup (125 ml) buckwheat flour
1½
teaspoons (7.5 ml) baking powder
½
teaspoon (2.5 ml) baking soda
½
teaspoon (2.5 ml) ground cinnamon
¼
teaspoon (1 ml) kosher salt
1½ cups (375 ml) buttermilk
2
large eggs
2
tablespoons (30 ml) maple syrup
½
teaspoon (2.5 ml) pure vanilla extract
1
cup (250 ml) fresh or frozen (thawed) blueberries
[if using frozen blueberries, toss with 2 tablespoons
(30 ml) of the flour being used in the recipe]
Unsalted butter, for greasing the pan
1. Put the flours, baking powder, baking soda, cinnamon and salt
together in the blender jar. Select Low and blend to “sift” for
30 seconds. Transfer to a medium mixing bowl; reserve.
2. Put the buttermilk, eggs, maple syrup and vanilla into the
blender jar. Select Low and blend until completely combined,
about 20 seconds.
3. Pour the liquid mixture over the dry ingredients and gently fold
with a spatula to just combine. Add the blueberries and gently
fold once or twice.
4. Preheat a griddle over medium heat. Once preheated, melt a
small amount of butter to just coat the pan. Drop batter using a
¼-cup (60 ml) measure. Cook pancakes until bubbles form,
about 2 minutes; flip and cook until done, another 1 to 2
minutes. Repeat with remaining batter.
5. Transfer to warm plates for serving. As you finish each round of
pancakes, you can keep them warm on a wire rack placed on a
baking sheet inside a low oven [200°F (95°C)].
Nutritional information per serving (per pancake):
Calories 54 (14% from fat) • carb. 9g • pro. 2g • fat 1g • sat. fat 0g
• chol. 20mg • sod. 113mg • calc. 44mg • fiber 0g
