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Buckwheat Pancakes with Mixed Berries

These Blue Zone-inspired Buckwheat Pancakes are not only delicious but also packed with nutrients that support longevity.
5.0 from 1 vote

Buckwheat Pancakes with Mixed Berries

The morning starts right with a plate of Buckwheat Pancakes topped with a vibrant mix of berries. These pancakes offer a nutritious twist on a classic favorite. They are a perfect fit for anyone looking to embrace the longevity-boosting principles of the Blue Zones. Buckwheat, a powerhouse of nutrients, paired with antioxidant-rich berries, make this dish a delicious way to start your day on a healthful note. Keep reading to discover how this recipe not only tantalizes your taste buds but also contributes to your wellness journey.

A Blue Zone Breakfast Pancake?

Embracing the dietary habits of the Blue Zones means focusing on plant-based, nutrient-dense foods that are minimally processed. This recipe captures the essence of Blue Zone eating by incorporating buckwheat and berries—both staples in various Blue Zones.

While this recipe does not originate from a specific Blue Zone, it adheres to the principles that make the Blue Zone diet so effective. By incorporating foods rich in nutrients, low in calories, and high in fiber and antioxidants, this these pancakes combine the best of both worlds.

Buckwheat is high in protein and fiber content. It also boasts a wealth of minerals and antioxidants, supports cardiovascular health and aids in maintaining healthy blood sugar levels. Berries add a powerful punch of antioxidants like vitamin C and anthocyanins. These nutrients protect against inflammation and oxidative stress, reducing the risk of chronic diseases and promoting brain health.

The choice of ingredients reflects a commitment to eating foods as close to their natural state as possible, thereby maximizing nutritional benefit.

Grain Buckwheat on a Gray Wooden Background
Grain Buckwheat on a Gray Wooden Background

What is Buckwheat?

Despite what its name suggests, buckwheat is not a type of wheat. It’s a seed from a plant related to rhubarb and sorrel. It’s a highly nutritious, gluten-free alternative to grains that has been a staple food in many cultures for centuries. Buckwheat is celebrated for its high levels of minerals and antioxidants, including magnesium, copper, and manganese. I also has impressive protein content, which includes all nine essential amino acids, making it a complete protein source.

Why is Buckwheat Good for You?

The nutritional profile of buckwheat is impressive, making it a valuable addition to any diet. Its high fiber content aids digestion and helps maintain a healthy gut, which is crucial for overall health and longevity. The antioxidants present in buckwheat, such as rutin, quercetin, and tannins, contribute to its anti-inflammatory properties. Moreover, buckwheat has been shown to help manage blood sugar levels. It is a smart choice for people with diabetes or those looking to maintain stable energy levels throughout the day.

Gluten free buckwheat pancakes with berries 03 1
Buckwheat Pancakes

Is Buckwheat Gluten-Free?

Buckwheat is naturally gluten-free, making it a fantastic option for those with celiac disease or gluten sensitivity. Its versatility and grain-like qualities make it a popular substitute in recipes calling for traditional flours, offering a way to enjoy your favorite dishes without gluten.

What Do Berries Do for the Body?

Berries are small but mighty fruits packed with vitamins, minerals, fiber, and antioxidants. The antioxidants in berries, including vitamin C, help combat oxidative stress and inflammation in the body, contributing to heart health and reducing the risk of chronic illnesses. Their high fiber content also promotes digestive health and helps with weight management by making you feel full longer.

Do Berries Burn Belly Fat?

While no single food can specifically target belly fat, incorporating berries into your diet can be part of a healthy weight management strategy. Berries are low in calories but high in fiber, making them a satisfying, nutrient-dense option that can help control appetite and reduce overall calorie intake. Combined with regular physical activity and a balanced diet, eating berries can support fat loss, including in the abdominal area.

Let’s Make Buckwheat Pancakes with Mixed Berries!

Incorporating meals like these Buckwheat Pancakes with Mixed Berries into your diet is a step towards embracing the lifestyle that has supported the health and longevity of the world’s longest-lived populations. It’s a delicious reminder that eating for longevity doesn’t have to be complicated—it can be as simple and enjoyable as a plate of pancakes in the morning. Let’s get cooking!

Buckwheat Pancakes with Mixed Berries

5.0 from 1 vote
Recipe by Nate Clark Course: BreakfastCuisine: Gluten-free, Vegan, Plant-basedDifficulty: Easy


Prep time


Cooking time





These Buckwheat Pancakes with Mixed Berries offer a delightful way to start your day with a meal that’s not only delicious but also packed with nutrients that support longevity. By choosing ingredients celebrated in Blue Zones for their health benefits, this recipe invites you to enjoy a breakfast that’s as good for your body as it is for your soul.

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  • 1 cup buckwheat flower

  • 1 Tbsp baking powder

  • 1/4 tsp salt

  • 1 cup soy milk, unsweetened (or your preferred plant-based milk)

  • 2 Tbsp maple syrup, plus more for serving

  • 1 tsp vanilla extract

  • cocount oil (to grease the pan)

  • 2 cups mixed berries (such as blueberries, strawberries, and raspberries), for serving


  • In a large bowl, whisk together the buckwheat flour, baking powder, and salt.
  • In another bowl, mix the soy milk, maple syrup, and vanilla extract.
  • Pour the wet ingredients into the dry ingredients and stir until just combined.
  • Heat a non-stick pan (a griddle pan, if you’ve got one) over medium heat and brush with coconut oil.
  • Pour ¼ cup of batter for each pancake and cook until bubbles form on the surface, then flip and cook until golden brown.
  • Serve the pancakes topped with mixed berries and a drizzle of maple syrup.


  • You can substitute honey or agave syrup for maple syrup if that’s your preference!
  • Caloric information is based on 1 Tbsp of coconut oil used in the pan.

Nutrition Facts

  • Total number of serves: 4
  • Calories: 216kcal
  • Carbohydrates: 37.9g
  • Protein: 6.6g
  • Fat: 5.7g
  • Saturated Fat: 3.1g
  • Polyunsaturated Fat: 1.1g
  • Monounsaturated Fat: .8g
  • Trans Fat: 0g
  • Cholesterol: 0mg
  • Sodium: 523.9mg
  • Potassium: 370.2mg
  • Fiber: 5.6g
  • Sugar: 12.3g

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Nate Clark

Nate Clark

Nate Clark has been making content for the Internet since 1921. He's best known as a musical comedian, a fitness enthusiast and author, and as a voice talent for lots of stuff. He's also a filmmaker, and has directed content for brands including Louis Vuitton, FENDI, The New York Times, Breeders' Cup, and many more. He lives in West Hollywood, CA, but he doesn't like visitors.
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