Tiease D. Deutsch
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Delicious, Fun Recipes with Tiease
Sweet Potato Pecan Pancakes
If you are anything like me you adore pancakes the more the merrier and when they taste delicious and are truly nutritious and good for your body you benefit triple. Sweet potatoes are loaded with antioxidants(responsible for clearing the bloodstream of harmful elements which can lead to cancer and other disorders). You can use less syrup for you pancake or use a reduced calorie syrup some of you may even prefer a spoonful of jam what ever floats your boat! Pecan are amongst my favorite nuts and you may already know that most nuts are high in protein and essential nutrients. Now come on the lesson is about to begin.
Before we get started Facts: Approximately 95 calories per serving, 11grams protein, 50 grams carbohydrate, 6 grams fat(1 gram saturated fat-keep in mind that all body is no bad for you in fact our bodies require a certain amount of fat to function properly), 63 mg cholesterol, 5 gram fiber, 8 grams sugar, 188 mg sodium/salt, Calories from fat+18%. Remember to take these facts and factor them into your over all diet plan and adhere to the fact that deprivation is stressing and stress is a major contributor to failed eating plans, so enjoy your food just in moderation; 1 serving means exactly that one serving if you eat more then you will have to subtract calories by eliminating some other item from your menu.
Serves 6
Supplies Requires:
1 lb sweet potatoes, roasted, peeled and mashed
2 cups skim milk
2 large eggs, beaten
4 Tablespoons reduced-calorie pancake syrup, divided
1 tsp vanilla extract
1 cup all-purpose flour
1 cup whole wheat flour
4 tsp baking powder
1 tsp pumpkin-pie spice
1/4 cup chopped toasted pecan (Shelled of course)
Instructions to follow:
Place sweet potatoes, milk, eggs, 1 tbsp pancake syrup, and vanilla extract in a medium bowl and blend thoroughly.
In a separate bowl, sift together flours, baking powder, pumpkin-pie spice,and salt.
Blend sweet potato mixture with flour mixture, and whisk until smooth.
Coat a flat griddle with nonstick spray and preheat over medium heat. Ladle batter onto hot griddle by heaping tablespoons & cook until golden brown, turning, cook to your desire.
Pancakes are always best serve hot, so warm your remaining syrup with pecans and pour over your flap-jacks;Yummy!
Video:
Copyright Tiease D. Deutsch 9/5/2012
© Tiease D. Deutsch 9/7/2012
Author,Creative Consultant,Artist,R.N.
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