11 February, 2013
Nutritious PancakesPosted in : Breakfast & Snacks on by : admin
1/2 Sweet potato, baked in skin and smashed.
2 Tbsp grape seed oil.
2 eggs slightly beaten.
Mix all the above in a large bowl. Then add
2 cups milk or almond milk and mix well.
In a large measuring cup add the following dry ingredients:
1 heaping spoonful junk free baking powder
1/2 cup brown rice flower
1 cup quinoa flour
1/2 cup white unbleached wheat flour (just to add a little gluten effect)
Add these dry ingredients to the sweet potato mixture and beat until fluffy.
Preheat a pan to medium low heat. Use a bit of oil or butter to grease pan before making each pancake. pour about 1/2 cup of the mixture on the pan to make 6″ round pancakes. Cover pan with a lid to allow good distribution of heat, and flip once the pancake looks dry, about 2 min.
Serve with organic honey which is lower in sugar than maple syrup.
Here are some basic nutrition info about this recipe, if you ever wonder why this is better than ordinary pancakes and a unbeatable alternative for kids breakfasts.
Cal.: 300; Prot.: 15 grm.; Carbs.:45 grm; Fiber: 3 grm; Sodium:101 grm.
Vitamins and Minerals?…..
A: 1586 IU
D: 56 IU
Calcium: 24% of Daily Value
Choline: 67.3 mg
Iron: 15% of daily value
Folate: 89.1 mcg. That is 22% of our daily value
Selenium: 11 mcg. 16% of DV
Manganese: 55% DV
Zinc: 13% DV
Potassium: 605 mg. 17%DV
Phosphorus: 414 mg. 41% DV
Did you Know that children’s brain develop better when good amounts of phosphorus are present in their diets?