Heart-smart sweet potato pancakes for your valentine

 Luv U... B mine?

Luv U… B mine?

Here’s a terrific treat for the family on a day that celebrates all things close to the heart. It’s terrific because this valentine doesn’t involve candy, but it tastes wonderful, anyway.

My mystery delight involves sweet potatoes. They release their sugar gently, taking their time, so you don’t suffer from sugar spikes associated with refined white sugar that is added to most sweets.

I published this 4 years ago with all the good news about sweet potatoes. But I’ve since updated the photos and made the recipe even easier (there as well as here).

sweet potato pancakes

Light and fluffy!

Heart-y sweet potato pancakes
Serves 2 or 3

  • 3/4 cup mashed sweet potatoes (1 medium potato boiled until fork tender, then peeled, mashed, and measured)
  • 1/4 cup flour (whole grain if possible)
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • pinch of salt
  • 3 eggs (omega-3 if possible)
  • 1/2 cup buttermilk
  • 2 teaspoons liquid oil (coconut, if possible)
  1. Boil your sweet potato until fork tender. Then peel, mash, and measure. Use 1/4 cup mashed potato per egg, for each person. My recipe serves 3 people from 1 potato.
  2. In a large bowl, whisk together the flour, baking powder, cinnamon and salt.
  3. In a separate bowl, whisk the eggs, buttermilk and canola oil. Of course you can use any kind of eggs, milk or oil…. but on a day we are celebrating love, I think we should be as kind to our hearts as we can be with these healthy ingredients.
  4. Whisk the sweet potato puree into the liquid ingredients. Then stir the wet ingredients into the dry ingredients until they are just blended.

Cooking and Presentation

  1. To follow through with hearts on Valentine’s Day, spray a large nonstick or cast-iron frying pan with oil and add a dab of butter for flavor. Heat the pan on medium heat until oil sizzles a bit.
  2. Fill the pan with 1/4-cup scoops of batter. I had room for 3 or 4 at a time. When bubbles rise to the surface of the pancakes, lift a corner and check the underside. When golden brown, flip the cake over, using a spatula. After a minute or three, once the second side is golden as well, flip the cake onto a wooden cutting board.
  3.  Using a heart-shaped cookie cutter, turn each pancake into a love-note for your sweetie. I presented these golden treats with a splash of maple syrup and some berries on the side.

 

Sweet potato

Hey, sweet patootie, I yam keen on you! B mine?

 “You are berry cute,” I said. “I think we’re cut out for each other!”

Carrots for dessert? Add grapes and go!

DSCN5406_edited

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The man said, “No, we just sell lemonade.  It’s cold and it’s fresh and it’s all home made.  Can I get you a glass?” The duck said, “I’ll pass.” (waddle waddle waddle)

I feel just like that persistent little duckie in Bryant Oden’s wickedly humorous song who wouldn’t give up until he found some grapes.

Unlike the duck, when I find grapes I know just what I’ll do with them. More

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She summoned her trusty knights to her fortress deep in the forest. “Dear Sirs,” she began. “Your mission is to find a way to chase the chill from my blood.”

Sir Woe-be-Gone spoke first. “Rub a paste of mustard and lemon over your neck,” he said. “And get a good night’s sleep.”

Sir Cry-No-Tears piped up next. “Balderdash! What’s needed is a steamy tea, flavored with  garlic and thin slices of onion.”

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I love you, Mr. Beans, especially on this blustery, cold March day. Your down-home taste spiked with bacon, tomato, and maple syrup fills my tummy nicely. And your hearty goodness gives me the energy I need to take me through the day… not to mention the awesome protein, fibre, iron and calcium you put into my tank while you’re at it. “But, Mr. Beans,” I have to ask,” Why so much gas? That’s something that’s really not pleasant to pass!” More

Heart-healthy sweet potato pancakes for your Valentine

 Luv U... B mine?

Luv U… B mine?

Here’s a terrific treat for the family on a day that celebrates all things close to the heart! It’s terrific because this valentine doesn’t involve candy, but it tastes wonderful, anyway.

My mystery delight involves sweet potatoes. They release their sugar gently, taking their time, so you don’t suffer from sugar spikes associated with refined white sugar that is added to most sweets.

Sweet potatoes make healthy eating

The Centre for Science in the Public Interest  ranked the sweet potato number one in nutrition of all vegetables. It beat out  white potatoes by more than 100 points!

Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium. Points were deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars and caffeine. The higher the score, the more nutritious the food.

Sweet potato ranked highest with a score of 184. Potato came in at 83.

More

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