Healthy Recipe of the Week

Sweet Potato Pancakes or Waffles

You choose!

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 pancakes: Coat 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 waffles: Coat 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