Foodie Friday

Healthy Recipe of the Week

Sweet Potato Pancakes or Waffles

You choose!

Image source: Tufts University Health & Nutrition Letter

Ingredients

  • 1/2 cup Whole Wheat Flour
  • 1 teaspoon Baking Powder
  • 1/4 teaspoon Salt
  • 1/2 teaspoon Ground Cinnamon
  • 1 Egg
  • 1 cup Low-Fat 1% Milk (or milk of choice)
  • 2 tablespoon Light Brown Sugar
  • 2 teaspoons Canola Oil (may be substituted for coconut oil)
  • 1 teaspoon Vanilla Extract
  • 2 Bananas (sliced)
  • 1/4 cup Maple Syrup (warmed)
  • 2 tablespoons Walnuts, Pecans, Almonds, or Hazelnuts (chopped)
  • 1/4 cup Non-Fat, Plain Greek Yogurt
  • 3/4 cup Cooked Sweet Potato (mashed)

Directions

In a large bowl, whisk the flour, baking powder, salt, and cinnamon until blended. In a medium bowl, whisk egg, mashed sweet potato, milk, brown sugar, oil, and vanilla extract until smooth. Add wet ingredients to dry ingredients. Mix with a rubber spatula until blended.

To make pancakesCoat a large non-stick skillet or griddle with cooking spray and heat over medium heat. Spoon about 1/4 cup of batter for each pancake into the skillet. Cook until bottoms have browned and small bubbles form on top (about 3 minutes). Flip and cook until pancakes are browned and cooked thoroughly (about 2 minutes). *Adjust heat as necessary for even browning.

To make wafflesCoat a waffle iron with cooking spray. Heat iron. Spoon enough batter to cover 3/4 of the surface of each section. Close iron and cook until waffles are crisp and golden brown (about 4 to 5 minutes).

To serve, top pancakes or waffles with bananas (or blueberries), warmed maple syrup, and a sprinkling of chopped nuts of choice. Accompany with Greek yogurt.

Yield: 4 servings (3 pancakes each).

Tip: To cook sweet potatoes in the microwave, scrub them and pat dry. Prick in several places with a fork. Wrap individually with paper towels. Microwave at High, 5 to 8 minutes for one (1) potato, 10 to 12 minutes for two (2) potatoes, or 15 to 20 minutes for four (4) potatoes. *If microwave does not have a turntable, turn sweet potato(es) over midway through cooking. Let stand for 5 minutes to cool. Make a slit in each potato and scoop out the flesh.

Leftovers? Wrap pancakes or waffles in plastic wrap or a zip-close food bag and refrigerate for up to two (2) days or freeze for up to one (1) month. Reheat in toaster or toaster oven.

Nutrition Information

Per serving: 330 Calories; 7g Total Fat; 1g Saturated Fat; 60mg Cholesterol; 360mg Sodium; 59g Carbohydrates; 6g Fiber; 31g Sugars; 9g Protein; 200% Vitamin A

 

 

 

 

Reference

Tufts University. (2020, February 13). Sweet potato pancakes & waffles. Health & Nutrition Letter: Your Guide to Living Healthier Longer. https://www.nutritionletter.tufts.edu/healthy-eating/recipes/sweet-potato-pancakes-waffles?MailingID=108&st=email&sc=WU20200915-Clearance&utm_source=ActiveCampaign&utm_medium=email&utm_content=The+Facts+About+Plant+Oils&utm_campaign=WU20200915-Clearance

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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