Vegetables for breakfast? How to add an antioxidant powerhouse to your favorite morning treat, plus a recipe for Sweet Potato Pancakes.

March 30, 2018

Easter is my favorite holiday! I cherish the time I get to spend with my family and reflect on the ultimate sacrifice our Lord and Savior paid for all of our sins.  Special holidays require a special breakfast and pancakes are one of my favorites!  The question is, how do I make them healthy? By adding a little sweet potato, you can change the nutrition profile to reap increased nutritional benefit.

Sweet potatoes are a good source of fiber, Vitamin B6, and Vitamin C and potassium. They are also a good source of Vitamin D and magnesium, which can be difficult to get enough into your diet. While sweet potatoes are naturally sweet tasting, they are lower on the glycemic index, thus not causing blood sugar spikes. Last but not least.... they have lots of color and are a rich source of carotenoids which may play a role in decreasing risk for cancer. 

Try adding a little cinnamon to vanilla Greek yogurt or fresh fruit instead of pancake syrup, but if you really enjoy pancake syrup you might think about using a small serving of maple syrup, the real stuff!

Sweet Potato Pancakes

Ingredients

  • 1 cup white whole wheat flour
  • 2 teaspoons baking powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 teaspoon salt
  • 1 large egg
  • 1 1/4 cups milk
  • 1 tablespoon brown sugar
  • 1 tablespoon olive oil
  • 1 cup sweet potato puree

Preparation

  1. In a bowl, whisk together the flour, baking powder, cinnamon, nutmeg, and salt.
  2. In a separate bowl, whisk together the remaining ingredients.
  3. Gradually add the dry ingredients to the wet ingredients and stir until just combined.
  4. Heat a large skillet or griddle over medium heat and lightly coat with butter or oil.
  5. Pour about 1 tablespoon of the pancake mixture onto the griddle, making as many pancakes as will fit and cook for 2 minutes.
  6. Flip the pancakes and cook for one minute longer.

*Recipe adapted from Weelicious.com

Nutrition information : (4 pancakes) 237 calories, 8 gm fat, 54 mg chol, 35 gm carbohydrate, 8 gm protein, 373 mg sodium 

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.