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Sweet Potato Feta Pancakes

Sweet Potato Feta Pancakes



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Ashley Fahr

Sweet Potato Pancakes

Feta and sweet potato pair beautifully in this dinnertime pancake recipe, which is the ultimate marriage of sweet and savory. The best part? You don't even need to roast the sweet potatoes, you just grate them right into a bowl and mix them up with the other ingredients. For more healthy recipes like this one, visit Ashley's blog, Practical Cooking For One.

Ingredients

  • 1 medium-sized sweet potato, peeled or unpeeled, grated with a hand grater or food processor
  • 1 tablespoon chopped fresh cilantro
  • 1/8 teaspoon cayenne
  • 1 egg
  • 1/4 cup flour (whole-wheat or white)
  • 2-3 tablespoons crumbled feta cheese
  • Salt and pepper, to taste
  • 2 tablespoons olive oil, plus more as needed
  • 2 tablespoons pumpkin seeds (optional)

Servings1

Calories Per Serving630

Folate equivalent (total)57µg14%

Riboflavin (B2)0.6mg36.5%


Recipe: 2-Ingredient Sweet Potato Pancakes

You’re probably in disbelief at this recipe title, but yes, you can make tasty pancakes with just two ingredients: baked sweet potato and eggs. (And, if you like, a pinch of salt and cinnamon, too). This protein-packed breakfast option is perfect for weekday mornings when you don’t want a smoothie or a grain bowl, but still want to work in some vegetables at the beginning of the day.

These pancakes have a crispy, caramelized outside and creamy, sweet interior — and they’re perfect for serving with maple syrup or nut butters.

Use Your Blender for the Best 2-Ingredient Pancakes

The smoother the batter, the more tender the pancakes will be, which is why blending the batter is the best way to go (even a small smoothie blender will work!).

To make these pancakes a regular weekday breakfast, bake (or slow cook) a batch of sweet potatoes in advance. In the morning, all you’ll need to do is scoop out the cooked sweet potato flesh and add it alongside two cracked eggs in the blender. This recipe is written for one serving, but it doubles or triples well.


HOW TO MAKE SWEET POTATO PANCAKES – TIPS & TRICKS

Preparing the Sweet Potato

  • Personally, I believe that roasted sweet potato works best in this recipe. You want to make sure the potato is really well cooked so it mashes easily. If you have never cooked sweet potato before then follow these instructions.
  • The smoother the batter, the smoother the pancakes will be, which is why pureeing the sweet potato is ideal. If you do not own a blender/food processor then mashed will still work but your pancakes won’t be as smooth. The small lumps of sweet potato may be off-putting for some kids.

Frying the Pancakes

As these pancakes contain no flour, they are harder to handle than regular pancakes. However, there are a few tricks you can follow to make sure you cook the perfect pancake every time.

  1. Make your pancakes small. I usually make them 1 tbsp in size. This is not only a great size for babies but it also makes the flipping easier. I recommend sticking to 1-2 tbsp in size.
  2. Turn the heat down to medium/low (depending on the stove top). This ensures that the batter cooks all the way through without burning.
  3. Have patience! Wait until the pancakes are fully cooked on one side before flipping. This will take around 2-3 mins.


Red Pepper & Sweet Potato Savory Pancakes

A couple of days ago, I posted a drawing of my red pepper oat wraps on instagram (here). Since then, I&rsquove gotten quite a few emails and messages from people wanting the exact recipe. It doesn&rsquot feature protein powder per se, but it does feature protein and it&rsquos super yummy, so I&rsquom writing this post to share it here with you.

Before I give you the recipe though, let me tell you a bit of the background:

These oat wraps &ndash or savory pancakes, rather &ndash were born out of a desire to make more &lsquomom and baby food.&rsquo You know, food that I can make and eat with the baby, in different forms of course. I make these pancakes a lot now! Using not only red peppers and/or sweet potato but also spinach, broccoli, green beans, cawliflower, and/or leeks! They&rsquore reeeally goooood.

I make one big bowl of batter and, out of that batter, I fry up two large pancakes (on a pan with tiny bit of coconut oil). One of the pancakes I cut up into strips and give the baby &ndash she absolutely LOVES it! Some of it makes it to the floor but the majority gets consumed with immense amounts of baby gusto :-) The other pancake I then season and stuff with cheese &ndash either ricotta or feta, or a combo of cheese and chicken +/- more veggies, for me. The end product features a nice amount of protein, fiber, vitamins and minerals &ndash and it&rsquos deliiiiicious. Like I said above too, you can play around with your veggies as well. These pancakes here, for instance, feature not only red pepper but also sweet potato.

I urge you strongly to try this recipe. Scrap that. I demand that you try it. It&rsquos extremely healthy and your taste buds will love you for it!

Ingredients

1/4 red pepper (20g)
1 small cooked sweet potato (70-100g)
40g of rolled oats (a bit under 1/2 cup)
3/4 cup (140ml) Two Chicks liquid egg whites

1. Blend everything together.
2. Panfry on a bit of coconut oil!

Macros per pancake (out of the two you get from the mix above): 143kcals, 11g protein, 20g carbs (out of which 3g is fiber!) and 2g fat.

PS: If you want to make a higher protein and low-carb version of these pancakes for yourself, go ahead and add some protein powder. Check out Clyde&rsquos pancakes for an example of what you can do with spinach. Bookmark also these yummo red pepper protein wraps.


Sweet potato – or is that yams bake?

Baked sweet potato is the vegetarian take on a casserole – ideal for the cooling seasons!

Filling you with warmth and comfort, but also making sure you get that essential veggie-fix from the starchy root vegetable.

This is an easy to follow recipe you’re going to want to keep hold of, trust me!


Recipe Summary

  • 1 pound sweet potatoes, peeled
  • ½ cup all-purpose flour
  • 1 teaspoon baking powder
  • 2 teaspoons white sugar
  • 1 teaspoon brown sugar
  • 2 teaspoons curry powder
  • 1 teaspoon ground cumin
  • 2 eggs, beaten
  • ½ cup vegetable oil for frying
  • ½ cup milk

Shred the sweet potatoes, and place in a colander to drain for about 10 minutes. In a large bowl, stir together the flour, baking powder, white sugar, brown sugar, curry powder and cumin. Make a well in the center, and pour in eggs and milk. Stir until all of the dry ingredients have been absorbed. Stir in sweet potatoes.

Heat oil in a large skillet over medium-high heat. Drop the potato mixture by spoonfuls into the oil, and flatten with the back of the spoon. Fry until golden on both sides, flipping only once. If they are browning too fast, reduce the heat to medium. Remove from the oil, and keep warm while the other pancakes are frying.


Sweet Potato & Feta Pancakes with Smoked Salmon

Place potato and onion in a colander set over a bowl and drain for 15 mins. Squeeze-dry the vegetables in a tea-towel to remove as much moisture as possible. Transfer grated vegetables to a clean bowl and add remaining pancake ingredients. Mix well and season to taste with freshly ground back pepper and salt to taste.

Melt butter in a non-stick fry pan. Cook heaped tablespoons of mixture in the hot butter until lightly golden and crisp. Continue until all the mixture is cooked. Pancakes should be approximately 5cm in diameter.

Prepare green pea ricotta combine ingredients in a food processor and process until smooth. Season to taste then set aside.

To serve stack 3 pancakes on top of each other and top with Green Pea Ricotta. Arrange 1-2 slices of TASSAL Smoked Salmon on top of ricotta and finish with a sprig of dill. Serve immediately.

Ingredients:

250g TASSAL Smoked Tassie Salmon
6 sprigs dill

Pancakes:
250g sweet potatoes, peeled & grated
250g potatoes, peeled & grated
1 small onion, peeled & grated
2 eggs
100g marinated goats cheese feta
150g flour

2 tbsp clarified butter, for cooking pancakes

Green Pea Ricotta:
½ cup frozen green peas, thawed
¼ cup mint leaves
150g fresh ricotta cheese
100g marinated goats cheese feta
1 Tbsp olive oil from jar of marinated goats cheese
1 Tbsp lemon juice


Easy Oven Bake

This amazing root vegetable was on my meh-list until about a year ago.

Until I started to discover it here in Spain.

These buggers here come in 2 different shades: the usual reddish orange one and the white yam kinda yellow white one, we call it batata here in Tenerife.


Recipe Flourless Sweet Potato Pancakes

  • Calories: 210
  • Protein: 15 g
  • Total Fat: 10 g
    • Unsaturated Fat: 8 g
    • Saturated Fat: 2 g
    • Natural Sugar: 5 g
    • Added Sugar: 0 g

    It’s time for a unique spin on breakfast! These gluten-free, dairy-free pancakes are not only flavor-packed thanks to the mouthwatering spice mixture of cinnamon and nutmeg, but they’re also overflowing with health perks. Oh hello, beta-carotene and potassium from the surprise appearance of sweet potatoes. And don’t forget, the protein-packed eggs. And being that we’re not all morning people, I’ve also made them super easy to toss together. Flip, feast, and feel GOOD.

    Add the eggs to a small bowl and lightly beat. Mix in the cooked sweet potato and oil, and blend until smooth (If mixing by hand, keep stirring and mashing for a couple of minutes until the batter becomes well combined. It’s okay if you have some texture from the sweet potato.) Stir in the vanilla extract and optional maple syrup. Mix in the ground cinnamon and nutmeg so it’s fully incorporated in the batter. *Alternatively, you can puree all ingredients in the blender for a super smooth batter.

    Liberally mist a skillet with oil spray and warm over medium heat (do not make the flame higher or the pancakes will burn). Ladle the batter on the hot skillet (a scant ¼ cup per pancake, for a total of 4) and cook on the first side for 3 minutes. Flip and cook for an additional 2 to 3 minutes until they’re lightly golden brown. Enjoy plain or with natural applesauce and or low-fat yogurt on top.


    Sweet Potato and Feta Pide

    Turkish pide is a filled, yeasted dough that's similar to a pizza formed into a slipper shape. Traditionally filled with lamb, beef, or spinach, this earthy sweet potato and feta version is ideal for winter months. This recipe comes to us from Maura Kilpatrick, chef and owner of Sofra bakery. You'll find her story in the Holiday 2018 issue of Sift magazine.

    Ingredients

    • 4 cups (454g) sweet potato, peeled and cubed (1/2"), about 1 pound before peeling
    • 2 tablespoons (25g) olive oil
    • 1/2 teaspoon kosher salt or 1/4 teaspoon table salt
    • 3/4 cup (71g) thinly sliced red onion
    • 1/2 cup (57g) crumbled feta cheese
    • 1/2 cup (128g) tahini
    • 1/4 cup (50g) olive oil
    • 1 teaspoon cumin
    • 1 teaspoon lemon juice
    • 1 teaspoon chopped garlic
    • 1/4 cup (57g) lukewarm water
    • 1/4 cup (57g) lukewarm milk
    • 3 tablespoons (35g) olive oil
    • 1 1/2 cups (177g) King Arthur Unbleached All-Purpose Flour
    • 2 1/4 teaspoons instant yeast or active dry yeast
    • 1/2 teaspoon salt
    • 3 tablespoons (25g) roasted pumpkin seeds
    • 2 tablespoons (18g) fresh pomegranate seeds
    • 1 large egg beaten with 1 tablespoon water (or olive oil)

    Instructions

    For the filling: Preheat the oven to 400°F. Toss the diced sweet potatoes in the olive oil and spread on a baking sheet. Sprinkle with salt and roast until just soft enough to easily pierce with a knife, about 20 minutes. Remove from the oven, let cool completely, and place in a medium bowl with the red onion.

    To make the sauce: Combine all of the ingredients in a blender blend on high until smooth. Pour the sauce over the roasted sweet potatoes and red onion, stirring until well coated. Set aside.

    To make the dough: Combine the water, milk, and olive oil in the bowl of a stand mixer fitted with a paddle. Weigh your flour or measure it by gently spooning it into a cup, then sweeping off any excess. Add the flour, yeast, and salt. Mix on low speed until a smooth dough forms.

    Scrape the bowl and switch to a dough hook knead at medium-low speed for 8 minutes. If needed, turn the dough out of the bowl and finish kneading by hand on a lightly floured surface. Transfer the dough to a lightly oiled bowl, cover, and let rise at room temperature for 1 hour.

    To shape: Lightly flour your work surface. Roll the pide dough to a long oval about 17" long and 6" wide. Place on a parchment-lined baking sheet.

    Add the crumbled feta to the sweet potato mixture. Spread an even layer of the filling down the center of the dough, leaving a 2" border uncovered along each side. Fold the long sides just over the filling, leaving the center open.

    Pinch the ends together to seal. Cover with greased plastic and let rise at room temperature for 30 minutes.

    Brush the pide with the egg wash and bake for 25 to 30 minutes, until golden brown. Remove from the oven and let cool completely. Sprinkle the pumpkin and pomegranate seeds over the top before serving.