Makes 4-6 small pancakes
Low Histamine
For the Pancakes:
1/2 cup buckwheat flour
1/4 tsp baking soda
1/2 tsp cinnamon (Ceylon cinnamon is milder and often better tolerated)
1/2 cup water or milk substitute (such as oat, rice, or coconut milk—check for no additives)
1 small apple, peeled and grated
1 egg (optional for binding; can be left out if not tolerated)
1 tbsp olive oil (plus more for the pan)
Pinch of sea salt
Optional Toppings:
- Sliced apple sautéed in a little ghee or coconut oil
- Drizzle of pure maple syrup (if tolerated) or a spoonful of coconut yogurt
- Sprinkle of extra cinnamon
Make the Batter:
- In a mixing bowl, whisk together buckwheat flour, baking soda, cinnamon, and salt.
- Add water (or milk), grated apple, egg (if using), and olive oil or ghee.
- Mix until just combined; batter will be thick but pourable. Let sit for 5–10 minutes.
Cook the Pancakes:
- Heat a non-stick skillet over medium-low heat and lightly grease with olive oil or ghee.
- Pour a few spoonfuls of batter for each pancake.
- Cook 2–3 minutes on each side, or until golden and set.
Serve Warm:
- Top with additional grated or lightly sautéed apple, a sprinkle of cinnamon, and an optional drizzle of maple syrup or dollop of coconut yogurt.
- Use a fresh apple (peeled to reduce skin-related irritants).
- Stick to pure buckwheat flour—avoid premixed pancake blends
- Avoid fermented toppings (like yogurt or sour cream) unless made fresh and tolerated.
- Eat pancakes immediately after cooking to minimize histamine buildup.
