Super Healthy Sweet Potato Pancakes with Walnuts

Here’s a healthy recipe even kids won’t be able to resist, from one of my favorite cookbooks, “The Superfoods Cookbook” by Dana Jacobi.   It uses sweet potatoes which are a great source of beta-carotene and are full of fiber.  Here, they star along with walnuts (one of the healthiest nuts) in a modern take on traditional pancakes that are dense with nutrition and full of flavor.  Perfect for a special Sunday morning breakfast.

(makes 6 servings)

sweet-potato-pancakesIngredients:

  • 2 sweet potatoes, scrubbed put not peeled
  • 2 tablespoons unsalted butter
  • 1 1/2 cups nonfat milk
  • 2 large eggs
  • 1 tablespoons brown sugar
  • 1 1/2 teaspoon pure vanilla extract
  • 1 cup whole-wheat flour
  • 1/2 cup unbleached all-purpose flour
  • 1 tablespoon baking powder
  • 1/2 teaspoon EACH ground cinnamon and freshly grated nutmeg
  • 1/2 teaspoon salt
  • canola oil spray
  • 1/2 cup walnuts, tasted and coarsely chopped
  • warmed pure maple syrup for serving

Directions:

Preheat the oven to 200 degrees. Pierce the sweet potatoes a few times with a fork, and microwave on high until tender, about 8 minutes.  Split each sweet potato lengthwise and let cool just until easy to handle, then scoop out and measure 1 1/4 cups of the flesh; reserve the remainder for another use.

In a food processor (or mixer), combine the warm sweet potato flesh and the butter and pulse until incorporated. Add 1/2 cup of the milk, the eggs, brown sugar, and vanilla and process until smooth. Transfer to a bowl and whisk in the remaining cup milk. In a large bowl, combine the flours, baking powder, cinnamon, nutmeg, and salt. Pour the sweet potato mixture into the flour mixture and stir just until combined. Do not overmix.

Place a griddle over medium heat until hot and coat lightly with canola-oil spray.  For each pancke, pour about 1/4 cup of the batter onto the griddle and cook until bubbles break on the surface, about 2 1/2 minutes. Flip the pancakes and cook until golden brown on the second sides, about 2 minutes longer. Transfer to a baking sheet and keep warm in the oven. Repeat with the remaining batter.

Serve pancakes piping hot, sprinkling each with the walnuts. Pass the warmed syrup at the table.

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *