Discover how delicious healthy food can taste!
1/2 cup white whole-wheat flour or whole-wheat pastry flour
1 tsp baking powder
¼ tsp salt
½ tsp ground cinnamon
1 large egg
¾ cup mashed cooked sweet potato (1 medium-large/8oz, cooled)
1 cup low-fat 1% milk
2 Tbsp light brown sugar
2 tsp canola oil
1 tsp vanilla extract
2 bananas, sliced or 1 cup blueberries
¼ cup maple syrup, warmed
2 Tbsp chopped walnuts, pecans, almonds, or hazelnuts
¼ cup nonfat plain or vanilla yogurt
SWEET POTATO PANCAKES/WAFFLES
Per serving: Calories: 330. Total fat: 7 grams. Saturated fat: 1 gram. Cholesterol: 60 milligrams. Sodium: 360 milligrams. Carbohydrates: 59 grams: Fiber: 6 grams. Sugars: 31 grams. Protein: 9 grams. Vitamin A: 200%.
Here is a nutritious and delicious update on a pancake recipe, which doubles as a waffle recipe. It can even be made gluten-free (see Gluten-Free variation). Sweet potatoes contribute sweetness and a rich flavor, as well as valuable nutrients and fiber, to a basic pancake batter. Any time you turn on the oven to bake sweet potatoes, bake a few extra to spruce up your breakfast pancakes. It is also quick and easy to cook sweet potatoes in the microwave; instructions are below.
1. Whisk flour, baking powder, salt and cinnamon in large bowl until blended. Whisk egg, sweet potato, milk, sugar, oil and vanilla in medium bowl until smooth. Add wet ingredients to dry ingredients; mix with rubber spatula until blended.
2. To make pancakes: Coat large nonstick skillet or griddle with cooking spray; heat over medium heat. Spoon about 1/4 cup batter for each pancake into skillet; cook until bottoms have browned and small bubbles form on top, about 3 minutes. Flip and cook until pancakes are browned and cooked through, about 2 minutes. (Adjust heat as necessary for even browning.
To make waffles: Coat waffle iron with cooking spray; heat iron. Spoon in enough batter to cover 3/4 of the surface of each section, close iron and cook until waffles are crisp and golden brown, 4 to 5 minutes.
3. To serve, top pancakes or waffles with bananas (or blueberries), maple syrup, and a sprinkling of nuts. Accompany with yogurt.
Yield: 4 servings, 3 pancakes each.
INGREDIENTS
PREPARATION
Tip: To cook sweet potatoes in the microwave, scrub them and pat dry. Prick in several places with a fork. Wrap individually in paper towels. Microwave at High, 5 to 8 minutes for one, 10 to 12 minutes for two, or 15 to 20 minutes for four. (If microwave does not have a turntable, turn sweet potatoes over midway through cooking.) Let stand 5 minutes. Make a slit in each potato and scoop out flesh.
Gluten-Free Variation: Substitute 2/3 cup brown rice flour for white whole-wheat flour.
Leftovers? Wrap any leftover pancakes or waffles in plastic wrap or zip-close food bag and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in toaster or toaster oven.
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Recipe by Patsy Jamieson
Originally published in Tufts University Health & Nutrition Letter
