Saturday morning breakfast in our house always means a family meal together. Pancakes and smoothies are nearly always the top choice. My husband, Howard, loves these ones.
Sweet potatoes are a brilliant superfood and especially good for you at breakfast time. A sweet potato contains nearly all of your daily vitamin C and a day’s worth of beta-carotene. The beta-carotene in them helps to keep your skin clear by fighting the free radicals that cause ageing. Regular consumption can help keep the immune system healthy and help to fight diseases as they are high in vitamin C.
The next ingredient in these lovely pancakes are oats. I’m a huge fan of oats and you will see them in lots of my recipes. Oats have a number of health benefits but my main reason for loving them is they keep you fuller for longer due to the fact they contain soluble fibre. The oat fibre is digested more slowly than other grains and this creates a feeling of fullness for longer.
Almond milk is a great alternative to cows milk and works really well in this recipe. (Top tip: I use the Rude Health Almond Milk which you can buy in most supermarkets. It is slightly more expensive than other brands but it contains no nasty chemical surprises. I believe the more natural your food the better it is for you.) I have found a new love for these nuts. Almonds are a good source of minerals zinc, magnesium and potassium and they are very rich in vitamin E. Vitamin E helps to support the brain, the cardiovascular and respiratory system and helps to keep the skin healthy.
Eggs are an excellent source of protein and this is something we all need lots of in the morning. Evidence has shown that eating a protein rich breakfast helps to improve the mental performance throughout the day. They also contain a healthy supply of vitamin D which is necessary for healthy bones and teeth. Once again, eggs help to balance those blood sugar levels. They help to protect against heart disease and they support the healthy function of the nerves and brain.
Cinnamon is the final ingredient in these delicious pancakes. I love the smell and the taste of this gorgeous spice. It can really liven up a simple bowl of porridge. This spice also has amazing health benefits which include lowering blood sugar levels, reduction of blood pressure and it can reduce the risk of heart disease. Eating cinnamon in the morning is a great way to start your day.
- Large bowls x 3
- Small saucepan
- Metal spoon
- Potato masher or Stick blender
- Frying pan
- Ice cream scoop or a small ladle
- Fish slice
- Plastic brush
- Sweet potato x 200g
- Oat flour x 200g
- Baking powder x 1 tsp
- Raw Cocao Powder x 2 tbsp
- Almond Milk x 200ml
- Eggs x 2 (medium)
- Cinnamon x 1 tsp
- Coconut oil to cook the pancakes in
- Maple syrup or honey to serve
- Fresh or frozen fruit to serve
- Start by peeling the sweet potatoes and cut into 2 cm pieces.
- Place the small saucepan on the hob and add boiling water to it.
- Then place the colander on top and put the sweet potato pieces in it.
- Leave on the hob with the water simmering below for 15 -20 minutes.
- Meanwhile, mix the oat flour, baking powder and cinnamon together.
- Next add the milk.
- Then add the eggs and whisk all the ingredients together and set aside.
- Once the sweet potato is cooked, add it to the pancake mix and blend together.
- Don’t worry if there are any lumps but try to make it as smooth as possible.
- To make my life less stressful I make these on a Friday night ready for Saturday morning.
- I have bowls with lids on so I can put it straight in the fridge.
- Put the frying pan on the hob on a high heat.
- Put a small amount of coconut oil in the pan and use a plastic brush to cover the base.
- Take your ice cream scoop or ladle and fill it with pancake mixture and place it in the pan.
- Now wait until the pancake starts to cook around the outside.
- Give it a good minute or two minutes before flipping over.
- Hopefully they should be a nice golden brown colour.
- Wait for the other side to cook.
- Once they are cooked serve with maple syrup or a local honey and enjoy.
The mixture should make about 24 small pancakes or 12 large ones. I tend to make mine small as I have a little one to feed and Ted is still only eating small amounts. If there are only two of you, you can freeze the other half of the mixture and eat it at a later point. Pancake mixture freezes well. Alternatively, you could make them all and freeze what you don’t eat. Then remove from the freezer, defrost for a couple of hours and toast under the grill or in the toaster. Just add a bit of butter, honey or maple syrup. They make a great snack at anytime during the day.