Recipes · Canadian · Pancakes and Crepes
Ploye
One serving has 252 kcal and 7 g protein, and at least a fifth of a woman's daily need of manganese (53%), phosphorus (51%), magnesium (34%), thiamin (29%), copper (28%) and niacin (26%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (167 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Flour, buckwheat
- 20 g Flour, all-purpose
- 2 g Baking powder
- 0.3 g Salt
- 100 g Water
- 5 g Vegetable oil
Method
- Whisk the buckwheat flour, flour, baking powder, and salt together, then whisk in the water until you have a thin, smooth batter; let rest 5 minutes.
- Lightly oil a griddle or nonstick skillet and heat over medium heat.
- Pour a ladle of batter onto the griddle (ployes are cooked on one side only) and cook for 2-3 minutes until bubbles form across the surface and the top looks dry and set.
- Slide off without flipping and stack; serve warm with butter or molasses.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 252 kcal | 12% |
| Carbohydrates | 44 g | |
| Water | 107 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 7.1 g | 15% |
| Tryptophan | 0.1 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.26 g | |
| Leucine | 0.46 g | |
| Lysine | 0.3 g | |
| Methionine | 0.1 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.3 g | |
| Tyrosine | 0.15 g | |
| Valine | 0.34 g | |
| Histidine | 0.16 g | |
| Fat | 6.4 g | |
| Monounsaturated | 1.5 g | |
| Polyunsaturated | 3.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.9 g | |
| Saturated | 1.1 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 0 mg | |
| Calcium | 170 mg | 17% |
| Copper | 0.25 mg | 28% |
| Iron | 2.8 mg | 15% |
| Magnesium | 107 mg | 34% |
| Manganese | 0.95 mg | 53% |
| Phosphorus | 355 mg | 51% |
| Potassium | 252 mg | 5% |
| Selenium | 9.1 µg | 16% |
| Sodium | 283 mg | |
| Zinc | 1.4 mg | 18% |
| Thiamin (vitamin B1) | 0.32 mg | 29% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 3.6 mg | 26% |
| Pantothenic acid (vitamin B5) | 0.26 mg | 5% |
| Pyridoxine (vitamin B6) | 0.24 mg | 18% |
| Folate (vitamin B9) | 58.2 µg | 15% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 21.7 mg | 5% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.58 mg | 4% |
| Vitamin K | 12.1 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.09 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.