Sweet Potato Pancakes

Sweet Potato Pancake and Canadian Maple Syrup

This will be my first attempt at writing a recipe on here.  I have no idea the format or anything that I want, so please be patient if you come back and notice this page changes frequently over the next little while.

Also, I am a tad wordy, so bare with me as I try to make this very simple recipe, simple.  If it looks long and complicated, it’s because I can’t seem to shut up about it.

This is the simple little recipe that I came up with for making some Sweet Potato Pancakes.  Basically I really like me some good Canadian maple syrup, and needed another method of enjoying it.  And since I’ve gone Paleo, normal pancakes are out.  These are a great alternative to regular pancakes I think.

I use 4 basic ingredients in these pancakes.  Plus one not so common.

This recipe makes 6 pancakes.  Serving size depends on the individuals eating.  Some people it will be 1 pancake, others (like myself) it would 3 or 4.   These are also great made ahead of time, and eaten cold come race day, or for a quick breakfast out the door on your way to work.

Ingredients

1 cup – sweet potato, mashed (best made earlier or day before)
3 large eggs
2 teaspoons cinnamon
1 handfull of pecans, smashed.
1 scoop whey protein powder (unflavoured is what I use)

Directions

If you are using a griddle for this, get it going, preheat it to around 375F Or, the point where when you put a drop of water on it, the water dances around.

A quick side on the mashed sweet potato here:  Take raw potato, put in microwavable bowl, cover, nuke on high for 7 minutes.  If it’s not done, then simply nuke for another minute until it is.  You can tell it’s done when you slide a fork into the middle and there is very little resistance.   Once the potato is cool enough to handle, you can quite easily peel off the skin with no problem.

Put the potato into a bowl, or large (4 cup or larger) measuring cup, and mash up the potato with a fork.  Make sure there are no large lumps in it.

Add the cinnamon and mix it in well.

Crack the eggs into the bowl, and beat them into the sweet potato, incorporating them well.

Smashed nuts, quite simply is take the nuts,  put them into a zip top baggie, and hit them with a hammer.  It’s quicker than chopping and less clean up.  Just dump the nuts into the batter and mix it up.

Add the whey powder and incorporate that very well.  You don’t want any lumps of this in the cakes.

This recipe makes about 6 pancakes.  Simply pour out enough of the batter to make 4-5 inch cakes.  Or about 1/3 – 1/2c worth of batter.  You want to keep them smaller as they are dense and hard to flip if they get to be too large.

Now, you kind of just let them cook there for 3-4 minutes.  You can tell if they are ready to flip if you can get the flipper under them and lift up and you see it a dark brown.   If you can’t get the flipper into it because it’s sticky, it’s not ready.  If it’s not dark brown, it’s not ready.  Patience here is very key.

Once you flip them, you cook them again for 3-4 minutes on the second side.  Again, if you can get the flipper under it and it’s dark brown, it’s done.  Other wise, keep it cooking until it is done.

Images

Nutritional Information

The information I gathered from http://nutritiondata.self.com/ which I have found to be the best resource for checking out the nutritional information for variety of foods.  It’s usually mostly correct and contains a lot more information than most others.

The data in this table is for the amounts in this recipe calculated out from Nutrition Data.  Except for the GNC 100% Whey, that wasn’t in the database, and so I just used the label, which doesn’t contain all information, so I did some Googling around for the rest of the info as I saw fit.

Ingredient Unit Sweet Potato Eggs Large Pecans Cinnamon (tsp) GNC 100% Whey Totals Per Cake:
Base Amount g 130.0000 50.0000 109.0000 2.0000 28.0000
Used Amount g 328.0000 150.0000 39.0000 4.0000 28.0000
Ratio 2.5231 3.0000 0.3578 2.0000 1.0000
Calories 282.5846 214.5000 269.4220 12.4000 110.0000 888.9066 148.1511
Calories from Carbs 267.4462 4.8000 22.1477 11.4000 8.0000 313.7939 52.2990
Calories from Fat 1.2615 134.1000 235.0734 0.6000 20.0000 391.0349 65.1725
Calories from Protein 14.3815 75.6000 12.4156 0.4000 84.0000 186.7971 31.1329
Calories from Alcohol 0.0000 0.0000 0.0000 0.0000 0.0000 0.0000 0.0000
Fats (total) g 0.2523 15.0000 28.0872 0.0000 2.0000 45.3395 7.5566
Saturated Fat g 0.0000 4.5000 2.3972 0.0000 1.0000 7.8972 1.3162
Monosaturated g 0.0000 5.7000 15.9220 0.0000 0.0000 21.6220 3.6037
Polyunsaturated g 0.0000 2.1000 8.4440 0.0000 0.0000 10.5440 1.7573
Trans Fat g 0.0000 0.0000 0.0000 0.0000 0.0000 0.0000 0.0000
Omega3 mg 3.2800 111.0000 384.6330 0.3000 0.0000 499.2130 83.2022
Omega6 mg 42.6400 1722.0000 8045.8073 2.2000 0.0000 9812.6473 1635.4412
Cholesterol mg 0.0000 211.0000 0.0000 0.0000 40.0000 251.0000 41.8333
Carbs (total) g 66.1046 1.2000 5.4743 4.0000 2.0000 78.7789 13.1298
Dietary Fiber g 9.8400 0.0000 3.7569 2.6000 0.0000 16.1969 2.6995
Starch g 41.3785 0.0000 0.1789 0.0000 0.0000 41.5574 6.9262
Sugar g 13.6246 0.0000 1.5385 0.2000 2.0000 17.3631 2.8939
Protein g 5.0462 18.9000 3.5780 0.2000 21.0000 48.7241 8.1207
Vitamins
Vitamin A IU 46528.0615 732.0000 21.8257 14.8000 0.0000 47296.6872 7882.7812
Vitamin C mg 7.8215 0.0000 0.4294 0.2000 0.0000 8.4509 1.4085
Vitamin D IU 0.0000 52.5000 0.0000 0.0000 0.0000 52.5000 8.7500
Vitamin E mg 0.7569 1.5000 0.5367 0.2000 0.0000 2.9936 0.4989
Vitamin K mcg 5.8031 0.3000 1.3596 1.6000 0.0000 9.0627 1.5105
Thiamin mg 0.2523 0.0000 0.2505 0.0000 0.0000 0.5028 0.0838
Riboflavin mg 0.2523 0.6000 0.0358 0.0000 0.0000 0.8881 0.1480
Niacin mg 1.7662 0.0000 0.4651 0.0000 0.0000 2.2313 0.3719
Vitamin B6 mg 0.7569 0.3000 0.0716 0.0000 0.0000 1.1285 0.1881
Folate mcg 36.0800 70.5000 8.5872 0.2000 0.0000 115.3672 19.2279
Vitamin B12 mcg 0.0000 1.8000 0.0000 0.0000 0.0000 1.8000 0.3000
Pantothenic Acid mg 2.5231 2.1000 0.3220 0.0000 0.0000 4.9451 0.8242
Choline mg 40.3692 378.0000 15.7789 0.6000 0.0000 434.7481 72.4580
Betaine mg 0.0000 0.9000 0.2862 0.2000 0.0000 1.3862 0.2310
Minerals
Calcium mg 98.4000 79.5000 27.3000 50.2000 0.0000 255.4000 42.5667
Iron mg 2.0185 2.7000 1.0018 0.4000 0.0000 6.1203 1.0200
Magnesium mg 82.0000 18.0000 47.2294 3.0000 0.0000 150.2294 25.0382
Phosphorus mg 154.1600 286.5000 108.0550 3.2000 0.0000 551.9150 91.9858
Potassium mg 1105.1077 201.0000 159.9358 21.6000 110.0000 1597.6435 266.2739
Sodium mg 180.4000 210.0000 0.0000 0.4000 40.0000 430.8000 71.8000
Zinc mg 1.0092 1.8000 1.7532 0.0000 0.0000 4.5624 0.7604
Copper mg 0.5046 0.3000 0.4651 0.0000 0.0000 1.2698 0.2116
Manganese mg 0.7569 0.0000 1.7532 0.8000 0.0000 3.3101 0.5517
Selenium mcg 2.0185 47.4000 1.4670 0.2000 0.0000 51.0854 8.5142
Fluoride mg 0.0000 1.5000 3.9000 0.0000 0.0000 5.4000 0.9000
Glycemic Load 27.7538 0.0000 0.0000 0.0000 2.0000 29.7538 4.9590
Inflammation Factor 403.6923 -138.0000 72.2752 -2.0000 0.0000 335.9675 55.9946

 

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