• 1 cup nonfat milk

• 1 egg

• 1 tablespoon canola oil

• 1 cup buckwheat flour

• 1 teaspoon baking powder

• 1 tablespoon sugar

• 1 cup chopped peaches, fresh, frozen, or canned and drained

Heat griddle to 400°F. You'll know it's hot enough if you sprinkle water on it and the drops "dance." In a bowl or large measuring cup, beat egg into milk. Add oil. Stir in buckwheat flour, baking powder, and sugar. Let sit until bubbles begin to rise. When griddle is hot, use a 1/4-cup measure to drop pancakes. Turn pancakes when they form bubbles and look dry around the edges, 2 to 3 minutes. Cook second side about 2 to 3 minutes. Top with fruit.

Each pancake contains about 56 calories, 2 g protein, less than 1 g fat, 20 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 57 mg sodium.

Add-ons: 1 teaspoon of salted butter adds 34 calories, 4 g fat, 10 mg cholesterol, and 27 mg sodium; 1 tablespoon of real maple syrup contains 52 calories, 13 g carbohydrates, and 2 mg sodium.