Buckwheat Pancake with berries
This is a super quick and nourishing recipe which means you can enjoy a pancake mid-week even when you're strapped for time.
I love incorporating berries into breakfast, not just because they taste amazing but because they're rich in antioxidants. Most of us know antioxidants are good for us, but they're especially good for endometriosis. A study identified that there is an inverse relationship between antioxidant intake in women with endometriosis and the severity of the disease (1). Another study showed that a high antioxidant diet improved vitamin concentrations, antioxidant enzyme activity as well as a reduction in oxidative stress markers after two months of following the antioxidant rich diet (2).
The antioxidant values of foods are measured by their oxygen radical absorbance capacity (ORAC) value and not surprisingly plant based foods rank the highest in ORAC value. So to follow a high antioxidant diet, make sure to eat plenty of colourful plant based foods every day. Some examples of foods with a high ORAC value include cacao or dark chocolate, berries, spices, herbs, artichokes, beetroots, kale, grapes, tomatoes, carrots and pecans.
Serves 1
You'll need:
1 tbsp buckwheat flour
1/4 tsp baking powder
1 egg whisked
A dash of plant based milk
1/2 cup of berries
1/2 tsp coconut oil
1/4 cup of granola
Method:
Whisk together the buckwheat flour, baking powder, egg and milk and pour into a small heated and oiled frypan. When the sides start to cook through, flip and cook on the other side for about 1 minutes. In the meantime place berries and oil into a small saucepan and cook until softened.
Place berries and granola on the pancake and serve warm.
Just double the ingredients to make a more filling breakfast!
References:
1. Hernández, Guerrero C, A., Bujalil, Montenegro L., de la Jara Díaz, J., Mier Cabrera J., & Bouchán Valencia, P. (2006). Endometriosis and deficient intake of antioxidants molecules related to peripheral and peritoneal oxidative stress. Ginecologica Obstetrica Mexico, 74(1), 20-28. Retrieved from ://www.ncbi.nlm.nih.gov/pubmed/16634350/
2. Mier-Cabrera, J., Aburto-Soto, T., Burrola-Méndez, S., Jiménez-Zamudio, L., Tolentino, M. C., Casanueva, E., & Hernández-Guerrero, C. (2009). Women with endometriosis improved their peripheral antioxidant markers after the application of a high antioxidant diet. Reproductive biology and endocrinology : RB&E, 7, 54. doi:10.1186/1477-7827-7-54