Heart-smart sweet potato pancakes for your valentine

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).

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.

 

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!”

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Here’s another easy recipe for small fingers. Kids learn how to separate eggs. Then they can make up these cute, tasty little Halloween ghosts and marvel at the mysteries of food chemistry.

Use eggs at room temperature for frothiest results. Or put eggs from fridge into warm water for 5 minutes or so to warm them up.

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Will’s cookie-candy is great with milk, which calms those pesky sugar spikes.

What’s your favorite sugary thing, Vinny?” Isla asked me one day at the cottage.

“That’s a tough one, Honey,” I said, scratching my head. “I try not to cook with sugar, remember?”

“Sugar’s in everything!” Isla’s brother Will said. “It gives us ENERGY,” he proclaimed, pumping the air with his fist.

“True,” said Vinny. “Sugar is the molecule the body breaks down to make energy. What I try to avoid is adding refined sugar. Too much of it does us damage.”

But sugar is Will’s favorite food group.

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Event…

Our book club was meeting at my house this month. What to serve? Looking in my tea box, I discovered a couple of packets of loose-leaf tea labelled Readers Earl Grey Tea. What could be more perfect for this special group of readers, I thought.

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Totally in awe is the only way to describe my state at 1:00 am on the eve of my sister’s birthday, as I stared at my work.

I had been in desperate need of a cake. Not just any cake… but a gluten-free confection, so the birthday girl could have some, too.

Chef Janet Rörschåch’s blog suggested a beautiful angel-light cake made from eggs and ground nuts, decorated with vanilla-infused fruit and boozy whipped cream.

The pièce de resistance was glittering threads of sugar, spun from hazel nut centers. Perfect!

Imagine… Tasty substitutions that work for good health!

Ice krispy cakes are even healthier made from brown rice cereal, fortified with flaxmeal. The recipe is included in Vinny’s book.

Following on from last week’s account of a disaster averted while trying to alter a recipe, I’m sharing a wonderful post I found on-line this week. It’s all about how to make successful substitutions, mainly in baked goods, but in other ways, too.

Heavenly healthier chocolate angel cake

Angel food cake iced with avocado cream

If a kid can read, he can likely cook. But the watchful eye of experience is a wonderful thing. Witness the action in Vinny’s one-act play and decide for yourself…

Raison d’etre

A whole bunch of raisins!

Once upon a time there was a bunch of grapes. They spent way too long in the sun and ended up as raisins. Did you know?

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“Why do Mares and Does eat oats?” asks Will. “Oats look like dry little bits of paper. Ugh. Does Bambi’s mom know something we don’t?”

Heart-healthy sweet potato pancakes for your Valentine

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.

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“Eat food. Not too much. Mostly plants.” Thank you, Michael Pollan, for this simple advice. You’ve researched the heck out of the Western diet to show us it’s this easy to eat for better health. We just need to stop eating packaged food… especially those with packages boasting health benefits. And although you want us to eat more plants, you don’t make us give up on meat completely. Thank goodness!

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Food rationing in Canada, WWII

This week Vinny hopes you’ll stop to remember the bravery of our troops in past wars. But it’s not just guns and bombs they had to face up to.

During wartime, hunger was also a torment. As much food as possible was dished out to the troops, to help keep them strong in battle. But often, it wasn’t enough.

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Halloween alert!

Calling all pixies. You  may want to toss a little fairy dust around,  to cast a spell on your friends this Halloween. But if you use powdered milk, flour, cornstarch, sugar or cocoa,  keep your tricks well away from the candle in the pumpkin. These dusts can explode!

Sugar – get the picture?

OK, kids. If you want a good picture of just how much sugar you are eating when you chow down on your favorite foods, have a look at this link. And while you’re looking remember this: We should have no more than 5 or six teaspoons of sugar (five or six cubes) at each meal. Are you getting too much of a good thing? Thanks to Barb Cooper for forwarding this information to me 🙂