Meatless Monday http://www.meatlessmonday.com Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. We provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives. Our goal is to help you reduce your meat consumption by 15% in order to improve your personal health and the health of the planet. Tue, 03 Mar 2015 18:45:41 +0000 en-US hourly 1 http://wordpress.org/?v=4.1 Banana Maple Oatmeal http://www.meatlessmonday.com/recipes/banana-maple-oatmeal/ http://www.meatlessmonday.com/recipes/banana-maple-oatmeal/#comments Mon, 02 Mar 2015 11:00:56 +0000 http://www.meatlessmonday.com/?p=10998 Hot stewed oats and raisins with the Winter flavors of molasses, ginger, nutmeg and cinnamon. This crowd pleaser will keep you cozy even on the coldest of mornings.

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Hot stewed oats and raisins with the Winter flavors of molasses, ginger, nutmeg and cinnamon. This crowd pleaser will keep you cozy even on the coldest of mornings. This recipe comes to us from our friends at Foodista.

Serves 2

  • 1 cup steel cut oats
  • 2 cups water
  • 1 tablespoon molasses
  • 1 tablespoon pumpkin pie spice*
  • 1/2 cup raisins
  • 1 banana, mashed
  • skim milk, to taste
  • maple syrup, to taste

*pre-made pumpkin pie spice can be found in the spice section of most grocery stores, but it’s quite simple to make your own.

Bring the water to a rolling boil over high heat. Add steel cut oats, molasses, pumpkin pie spice, raisins and mashed banana to the pot and bring back to a boil.

Reduce heat to medium-low and simmer for 12-15 minutes, or until water has been absorbed and oats are tender. Mix to combine and serve with skin milk and maple syrup, to taste.

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Chimichurri Quinoa Stuffed Artichokes http://www.meatlessmonday.com/recipes/chimichurri-quinoa-stuffed-artichokes/ http://www.meatlessmonday.com/recipes/chimichurri-quinoa-stuffed-artichokes/#comments Mon, 02 Mar 2015 11:00:50 +0000 http://www.meatlessmonday.com/?p=12673

Quinoa is seasoned with lemon juice, mint and parsley and then served in a steamed artichoke. You'll have extra quinoa after you've stuffed all the artichokes so stretch your leftovers to make a chimichurri salad featuring this heart healthy grain.

Chimichurri Quinoa Stuffed Artichokes

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]]> This dish features quinoa seasoned with lemon juice, mint and parsley, served in a steamed artichoke. You’ll have extra quinoa after you’ve stuffed all the artichokes so stretch your leftovers to make a chimichurri salad featuring this heart healthy grain. This recipe comes to us from Erin of Living and Loving in LA.

Serves 4

  • 4 artichokes, cleaned, stems and tough pointy leaf tops trimmed off
  • 2 cloves garlic
  • Juice from 3 lemons
  • 1 cup quinoa, rinsed well and drained
  • 2 cups flat-leaf parsley
  • 1/2 cup mint leaves
  • 1/3 cup apple cider vinegar
  • 1/3 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon low sodium seasoned salt*
  • 1 teaspoon red pepper flakes
  • 4 tomatoes, diced
  • extra mint leaves, for garnish

*low sodium seasoned salt is sold in the spice section of most grocery stores, but if time allows we suggest making your own low sodium seasoned salt.

To cook the artichokes:

Place the trimmed artichokes stem down in a large in a large heavy-bottomed pot on the stove. Fill pot half-way with water. Add the 2 cloves of garlic and the juice from one of the lemons. Turn heat up to high and cover, bring water to a boil and reduce heat to maintain a steady simmer. Cook for 40 minutes-1 hour, or until leaves pull out easily from the artichoke. Set aside to cool for at least 15 minutes.

To cook the quinoa:

Bring 2 cups of salted water to a boil over medium-high heat. Add the quinoa, cover and reduce heat to simmer. Cook for 12 minutes or until the water is absorbed. Fluff with a fork and set aside.

To make the chimichurri sauce:

Place parsley, mint, vinegar, olive oil, salt, black pepper, seasoned salt and red pepper flakes and the juice of the remaining 2 lemons in a blender or food processor. Liquefy.

To complete the chimichurri quinoa stuffed artichokes:

Season the diced tomato with salt and pepper to taste. Place the quinoa in a large bowl and combine with the diced tomatoes and chimichurri sauce from the blender.

Using tongs or your fingers, remove the center leaves from the artichokes. Scrape out the fuzzy “choke’ with a spoon. Be careful to avoid scraping out the artichoke heart when you remove the choke.

Stuff each artichoke with chimichurri seasoned quinoa until full. Garnish with any extra mint leaves and enjoy!

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Artichoke hearts and olives produce a delicious briny flavor which comes to life when mixed with the sweet Italian pairing of roma tomatoes and fresh basil. Try this contemporary salsa with pita chips or cut up veggies.

Artichoke Olive Salsa

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]]> Artichoke hearts and olives produce a delicious briny flavor which comes to life when mixed with the sweet Italian pairing of roma tomatoes and fresh basil. Try this contemporary salsa with baked pita chips or cut up veggies. This recipe comes to us from Patrice of Circle B Kitchen.

Serves 16

  • 1 14 ounce can artichoke hearts, drained and chopped
  • 3 roma tomatoes, seeded and chopped
  • 2 tablespoons red onion, chopped
  • 1/4 cup kalamata olives, sliced
  • 1 tablespoon garlic, chopped
  • salt and pepper, to taste
  • 3 tablespoons fresh basil, chopped
  • 1-2 tablespoon extra virgin olive oil
  • 1/4 cup grated parmesan cheese*

*optional

Mix the artichoke hearts, tomatoes, red onion, olives, garlic and basil together in a medium sized bowl. Season with salt and pepper to taste.

Stir the grated cheese into the salsa if using. Add enough olive oil so that the salsa reaches desired consistency.

Cover and refrigerate for 20-30 minutes before serving, or until flavors have melded to preference.

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http://www.meatlessmonday.com/recipes/artichoke-olive-salsa/feed/ 0 Hearty White Bean & Millet Soup http://www.meatlessmonday.com/recipes/hearty-white-bean-millet-soup/ http://www.meatlessmonday.com/recipes/hearty-white-bean-millet-soup/#comments Mon, 02 Mar 2015 11:00:22 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=44296 This warming soup features a host of veggies, a touch of flavorful white wine and Parmesan cheese, and millet, a whole grain that cooks up quickly and gives the soup a hearty consistency. This recipe comes to us from Maria Tadic, RD, who blogs at Bean A Foodie.

Serves 4-6

2 tbsp olive

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This warming soup features a host of veggies, a touch of flavorful white wine and Parmesan cheese, and millet, a whole grain that cooks up quickly and gives the soup a hearty consistency. This recipe comes to us from Maria Tadic, RD, who blogs at Bean A Foodie.

Serves 4-6

  • 2 tbsp olive oil
  • 2 carrots, diced
  • 1 medium onion, diced
  • 2 ribs celery, diced
  • 1 head roasted garlic, minced
  • 28 oz can crushed tomatoes
  • 1/3 cup dry white wine
  • 1 1/2 tsp salt
  • 1 tsp pepper
  • 15.5 oz can white beans, rinsed and drained
  • 3/4 cup millet
  • 1 bag baby spinach, roughly chopped
  • 6-7 cups vegetable broth (add more or less depending on your desired consistency)
  • 2 bay leaves
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup parsley, chopped

Heat the olive oil in a large soup pot over medium high heat.  Add in the carrots, onion and celery and sauté for about 5-7 minutes or until the vegetables start to soften and brown slightly.

Add in the roasted garlic and sauté for another 2-3 minutes.  Add white wine and scrape the bottom of the pot with a wooden spoon removing any browned bits.  Cook for 3-5 minutes or until wine has reduced by half.

Add in the all the ingredients from crushed tomatoes to Parmesan cheese.  Bring soup to a boil.  Cover and reduce heat to low.  Simmer soup on low for 30-45 minutes.

Before you’re ready to serve, stir in the chopped parsley.  Serve hot soup with extra Parmesan cheese and parsley if desired.

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Meatless Monday to be Featured at Int’l Restaurant & Food Show http://www.meatlessmonday.com/articles/meatless-monday-featured-intl-restaurant-food-show/ http://www.meatlessmonday.com/articles/meatless-monday-featured-intl-restaurant-food-show/#comments Mon, 02 Mar 2015 10:08:57 +0000 http://www.meatlessmonday.com/?post_type=articles&p=44293  

Meatless Monday is partnering with Natural Gourmet Institute (NGI), the leader in health-supportive culinary education, for a special presentation during the International Restaurant & Food Service Show of New York. The show will run March 8 through March 10, 2015, at the Jacob Javits Convention Center in New York City. It’s the only

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Natural-Gourmet-Institute-Partners-with-Meatless-Monday-to-Present-at-the-International-Restaurant-Foodservice-ShowMeatless Monday is partnering with Natural Gourmet Institute (NGI), the leader in health-supportive culinary education, for a special presentation during the International Restaurant & Food Service Show of New York. The show will run March 8 through March 10, 2015, at the Jacob Javits Convention Center in New York City. It’s the only all-encompassing event in New York for the restaurant and foodservice industry with over 450 leading vendors, tastings, competitions, and forums.

The Meatless Monday/NGI presentation will be held at the Food Trends Demonstration Theater, an educational, interactive and entertaining area for restaurant and foodservice professionals who want to stay current with what’s hot in the food world. Appropriately enough, it will take place on the Monday of the trade show, March 9that 3pm.

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During the presentation, Meatless Monday’s Diana Rice, RD, will discuss the benefits of going meat-free one day a week. She’ll explain how it can benefit personal health, by reducing the risk of chronic preventable diseases like cancer, cardiovascular disease, diabetes, and obesity; she’ll also discuss how skipping meat once a week can benefit the health of the planet by conserving valuable resources like fossil fuels and water as well as reducing greenhouse gas emissions.

Chef Olivia Roszkowski, Full-time Chef Instructor at NGI, will then demonstrate and offer tasting samples of a delicious meatless dish: Springtime Edamame and Black Quinoa Sliders with Avocado, Sprouts and Crispy Shallots. A graduate of NGI’s Chef’s Training Program, Chef Olivia has previously worked at The Mercer Kitchen and Momofuku Ssam Bar. She specializes in root-to-frond cooking and umami flavors.

“Natural Gourmet Institute is proud to participate in the International Restaurant & Foodservice Show this year. As a leading culinary institution, we are excited to spread the word about innovative healthy cooking techniques, and Olivia is the perfect chef for the task,” says Anthony Fassio, CEO of Natural Gourmet Institute.

Meatless Monday and NGI make a great team, so don’t miss their presentation – and of course taste the samples! Click here for more information.

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Dietary Advisory Committee Releases Controversial Report http://www.meatlessmonday.com/articles/dietary-advisory-committee-releases-controversial-report/ http://www.meatlessmonday.com/articles/dietary-advisory-committee-releases-controversial-report/#comments Mon, 02 Mar 2015 10:05:38 +0000 http://www.meatlessmonday.com/?post_type=articles&p=44288

The 2015 Dietary Guidelines Advisory Committee (DGAC) submitted their report last week. While normally these reports don’t attract much attention, this one most definitely did. Not only did the Committee consider personal and public health when reviewing the dietary patterns of Americans, they also considered the health of the planet. Their recommendations mirror

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The 2015 Dietary Guidelines Advisory Committee (DGAC) submitted their report last week. While normally these reports don’t attract much attention, this one most definitely did. Not only did the Committee consider personal and public health when reviewing the dietary patterns of Americans, they also considered the health of the planet. Their recommendations mirror many of the commonsense practices advocated by Meatless Monday.

The DGAC is made up of 14 outside experts who are nationally recognized in the fields of nutrition, medicine, and public health. They were charged with examining the 2010 Dietary Guidelines for Americans and determining how new scientific evidence should inform the next edition of those Guidelines. Their recommendations are important since the Guidelines impact everything from food choices in school cafeterias to public health policy to the environment.

The Committee cited two fundamental realities as guiding their work. First: about half of all American adults have one or more preventable chronic diseases and about two-thirds of U.S. adults are overweight or obese. Poor dietary patterns, overconsumption of calories, and a lack of physical activity directly contribute to these conditions, which have been prevalent for more than two decades. Second: individual nutrition and other health-related lifestyle behaviors are strongly influenced by social systems and environmental contexts.

“It will take concerted, bold actions,” said the report, “on the part of individuals, families, communities, industry, and government to achieve and maintain the healthy diet patterns and the levels of physical activity needed to promote the health of the U.S. population.”

The report called on Americans to make health a national priority, and for organizations, private business, and communities to work together to create a “culture of health” in which healthy lifestyle choices are easy, accessible, and affordable.

Specific to nutrition, the Committee found that we are under-consuming several nutrients due to low intakes of key food groups including vegetables, fruits, whole grains, and dairy. We are also over-consuming sodium, refined grains, added sugars, and saturated fat. Concerning the latter, there was moderate to strong evidence that “higher intake of red and processed meats was identified as detrimental compared to lower intake.” Skipping meat one day a week certainly makes sense in terms of personal health.

Regarding the health of the planet, the Committee shared a strong point of view. “Current evidence shows that the average U.S. diet has a larger environmental impact in terms of increased greenhouse gas emissions, land use, water use, and energy use, compared to the above dietary patterns.”  (The dietary patterns it refers to are a Vegetarian diet, a Mediterranean-style diet, and what was termed a ‘Healthy U.S. style’ diet.) “This is because the current U.S. population intake of animal-based foods is higher and plant-based foods are lower, than proposed in these three dietary patterns.”

The report goes on to say,

“The major findings regarding sustainable diets were that a diet higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in calories and animal-based foods is more health promoting and is associated with less environmental impact than is the current U.S. diet.”

How much the USDA and HHS incorporate the Advisory Committee’s recommendations into the 2015 Dietary Guidelines remains to be seen. However, the DGAC has given us all plenty of food for thought.

The public is encouraged to view the independent advisory group’s report and provide written comments at www.DietaryGuidelines.gov for a period of 45 days after publication in the Federal Register. The public will also have an opportunity to offer oral comments at a public meeting in Bethesda, Maryland, on March 24, 2015. Those interested in providing oral comments at the March 24, 2015, public meeting can register at www.DietaryGuidelines.gov. Capacity is limited, so participants will be accepted on a first-come, first-served basis.

 

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Basic Egg Pasta Dough http://www.meatlessmonday.com/recipes/basic-egg-pasta-dough/ http://www.meatlessmonday.com/recipes/basic-egg-pasta-dough/#comments Thu, 26 Feb 2015 20:21:12 +0000 http://www.meatlessmonday.com/?post_type=recipes&p=44280 Recipe courtesy of Lidia’s Italian Table © 1998 by Lidia Bastianich

Serves 6

4 cups unbleached all-purpose flour 6 large eggs 1/2 teaspoon salt 1/2 teaspoon extra virgin olive oil Warm water, as needed

On a marble or wooden work surface, pile the flour into a mound. Make a well in the center of the mound that

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Recipe courtesy of Lidia’s Italian Table © 1998 by Lidia Bastianich

Serves 6

  • 4 cups unbleached all-purpose flour
  • 6 large eggs
  • 1/2 teaspoon salt
  • 1/2 teaspoon extra virgin olive oil
  • Warm water, as needed

On a marble or wooden work surface, pile the flour into a mound. Make a well in the center of the mound that goes all the way down to the work surface. In a small bowl, beat the eggs, salt, and olive oil together with a fork until blended, and then add them to the well. Continue beating the egg mixture with the fork, gradually working the flour from the sides of the well into the egg mixture. As you work, the egg mixture will become thicker, and the size of the well will expand. Continue beating until there is just a thin ring of flour around the egg mixture and the dough becomes too thick to mix with a fork before almost all of the flour is incorporated. Drizzle a tiny amount of the warm water over the egg mixture and continue mixing. It is possible that you will not need any water at all. Work the remaining flour into the dough with your hands just until a rough, firm dough is formed. Rub your hands together to remove as much dough as possible and add that to the rest of the dough. Shape the dough into a rough ball and set it aside.

Sprinkle your hands liberally with flour, rubbing them together to remove any remaining scraps of dough from your skin. With a knife, loosen any dough and flour from the work surface. Pass these scrapings through a sieve so you can reuse the flour and discard the scraps in the sieve. Be sure your hands are clean, and flour them lightly.

Once you have formed a rough ball, it is ready to knead. Flour a marble or wooden work surface. (for effective kneading by hand, the surface should be hip-high; this will allow you to put your body weight into the kneading motion.) Press the heel of one hand deep into the dough, keeping your fingers high. Then press down on the dough while pushing it firmly away from you: the dough will stretch and roll under your hand like a large shell. Turn the dough over, then press into the dough, first the knuckles of one hand, than with the other; do this about ten times with the knuckles of each hand. Use the knuckles of your forefingers especially during this process. Then repeat the stretching and knuckling process, using more flour if needed to prevent sticking, until the dough is smooth and silky, for about10 to 20 minutes. Roll the dough into a smooth ball.
Place the dough in a small bowl and cover with plastic wrap. Let the dough rest for at least 1 hour at room temperature or up to 1 day in the refrigerator, before rolling and shaping the pasta. If the dough has been refrigerated, let it stand at room temperature for at least 1 hour before rolling and shaping.

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Tahini Curried Carrot Salad http://www.meatlessmonday.com/recipes/tahini-curried-carrot-salad/ http://www.meatlessmonday.com/recipes/tahini-curried-carrot-salad/#comments Mon, 23 Feb 2015 11:00:39 +0000 http://www.meatlessmonday.com/?p=16248 Carrots are chopped into matchsticks then coupled with chewy raisins and toasted pumpkin seeds. Sour meets sweet meets savory in a dressing concocted of lemon juice, maple syrup and tahini, seasoned with garlic and curry powder

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Carrots are chopped into matchsticks then coupled with chewy raisins and toasted pumpkin seeds.  Sour meets sweet meets savory in a dressing concocted of lemon juice, maple syrup and tahini, seasoned with garlic and curry powder. This recipe comes to us from Kathy of Healthy, Happy Life.

Serves 10

  • 1/3 cup tahini
  • 1/4 cup lemon juice
  • 2 tablespoons maple syrup
  • 2 tablespoons curry powder
  • 1/4 teaspoon fresh ground black pepper
  • 1/2 teaspoon garlic powder
  • dash of cayenne pepper*
  • 1 tablespoon nutritional yeast**
  • salt, to taste
  • 10 ounces carrots, cut into matchsticks
  • 1 cup raisins
  • 1/4 cup roasted pumpkin seeds

*optional. Add if you like your salad spicy.

 

**optional. Found in health food stores.

 

In a small bowl, whisk together the tahini, lemon juice, maple syrup, curry powder, black pepper, garlic powder, cayenne pepper and nutritional yeast, if using. Season with salt to taste and whisk well so all seasonings are equally distributed.

Place the carrots, raisins and pumpkin seeds together into a large bowl.

Pour the tahini dressing over the carrot mixture. Toss well until all the ingredients are well-coated.

Allow to marinate in the fridge for at least an hour. Serve chilled.

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Tempeh Reuben Sandwiches http://www.meatlessmonday.com/recipes/tempeh-reuben-sandwiches/ http://www.meatlessmonday.com/recipes/tempeh-reuben-sandwiches/#comments Mon, 23 Feb 2015 11:00:26 +0000 http://www.meatlessmonday.com/?p=21635 You won’t miss the meat as this veggie version of a classic sandwich marinates tempeh in a savory spice mix of garlic, coriander, ginger, cloves, cinnamon and ginger. You’ll have some leftover Russian dressing, which is delectable as a dip for sliced veggies or served atop tomato salads

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You won’t miss the meat as this veggie version of a classic sandwich marinates tempeh in a savory spice mix of garlic, coriander, ginger, cloves, cinnamon and ginger. You’ll have some leftover Russian dressing, which is delectable as a dip for sliced veggies or served atop tomato salads. This recipe was created by Ashley Kershner who writes the blog Sprout.

Serves 4

For the red cabbage slaw:

  • 2 cups red cabbage, shredded
  • 1/4 cup apple cider vinegar
  • 1 teaspoon salt

For the Russian dressing:

  • 1/4 cup reduced-fat mayonnaise
  • 1 tablespoon ketchup
  • 2 tablespoons sweet pickles, minced
  • 1 tablespoon capers, minced
  • 1 1/2 teaspoons fresh squeezed lemon juice
  • salt and pepper, to taste

To complete the Tempeh Reuben Sandwiches:

  • 1 teaspoon garlic powder
  • 1 teaspoon ground black pepper
  • 1 teaspoon ground mustard
  • 1 teaspoon ground coriander
  • 1 teaspoon red pepper flakes
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cinnamon
  • 1 bay leaf, crumbled
  • 1 teaspoon ground cloves
  • 1/2 teaspoon ground ginger
  • 1 teaspoon salt
  • 1 (8 ounce) package tempeh, cut into 1/2 inch slices
  • 2 teaspoons canola oil
  • 1/4 cup salt
  • 8 slices pumpernickel rye bread

To make the red cabbage slaw:

Place the shredded cabbage, apple cider vinegar and salt together in a medium bowl. Mix until well combined. Refrigerate for at least 2 hours.

To make the Russian dressing:

Whisk the mayonnaise, ketchup, pickles, capers, red onion and lemon juice together in a small bowl. Season with salt and pepper to taste and set aside in the refrigerator.

To complete the Tempeh Reubens:

Combine the garlic powder, black pepper, ground mustard, coriander, red pepper flakes, allspice, cinnamon, bay leaf, cloves, ginger and salt together in a small jar with a fitted lid. Put the lid on the jar and shake the jar vigorously to mix the spices. Transfer the spices to a gallon freezer bag and add 1 teaspoon of the canola oil and 1/2 cup water to the bag. Shake to combine.

Bring 8 cups water and 1/4 teaspoon salt to a boil in a large pot over medium-high heat. Add the tempeh and boil for 10 minutes. Transfer the tempeh to the freezer bag containing the marinade. Let the tempeh marinate for 2 hours.

Heat the remaining teaspoon canola oil in a skillet over medium-high heat. Add the marinated tempeh slices and cook 2 minutes per side, or until golden brown on each side.

Toast the bread and lay a few pieces of tempeh on half the slices of bread. Top each sandwich with about 1/4 cup of red cabbage slaw, 1 teaspoon of Russian dressing and the remaining slice of toasted bread.

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Banana Buckwheat Pancakes http://www.meatlessmonday.com/recipes/banana-buckwheat-pancakes/ http://www.meatlessmonday.com/recipes/banana-buckwheat-pancakes/#comments Mon, 23 Feb 2015 11:00:10 +0000 http://www.meatlessmonday.com/?p=13526 These flapjacks are rooted in American history as Laura Ingles Wilder and family used to bite into buckwheat banana pancakes in The Little House on the Prairie series. This version bakes the banana right in the middle for full fruit integration

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These flapjacks are rooted in American history as Laura Ingles Wilder and family used to bite into buckwheat banana pancakes in The Little House on the Prairie series. This version bakes the banana right in the middle for full fruit integration. This recipe comes to us from Jennifer Grayson of The Red, White and Green.

Serves 3

  • 1 cup buckwheat flour*
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 tablespoons sugar**
  • 1 egg, beaten
  • 1 cup nonfat milk
  • 2 tablespoons extra virgin olive oil
  • 1 banana, sliced thin
  • a little butter, as needed to prepare the pan

*This rich, nutty flour is full of nutrients as well as gluten-free, so it can consumed easily by those with wheat allergies. Buckwheat flour can be found in the dry goods section, near standard flour, in most grocery stores.

**optional

In a large bowl, combine buckwheat flour, baking powder, salt and sugar if using. Whisk dry ingredients together to combine.

One at a time, add the egg, milk and oil to the buckwheat mixture, beating the mixture well after each addition.

Heat large skillet or griddle over medium heat.

Prepare the heated skillet with small amount of butter. After the butter melts pour one small ladleful of pancake batter for each pancake onto the hot, greased skillet. Place three slices of banana onto each pancake.

Cook each pancake for 1-2 minutes, or until the edges look brown and bubbles break the surface. Flip each pancake and cook on other side for approximately 1 minute, or until cooked through. Serve immediately.

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