Sweet Potato & Cinnamon Protein Pancakes

mmm Chocolate Chilli Sweet Potato … OK that doesn’t exactly roll off the tongue, does it?  Actually, it’s not so bad … No way I would dethrone the mighty mango though.  But I do buy and cook a lot of sweet potato … and despite the fact I eat a lot of sweet potato, I always cook enough for leftovers for later and more leftovers to use in pancakes.  I love sweet potato.  As much as chocolate?  Nooooo but ooooh sweet potato and chocolate … yum.

I’ve relegated protein pancakes to my weekends as I’ve got the family hooked on them too.   I love experimenting with different combinations of ingredients – fruits, flours, protein powders, cool stuff like lucuma, maca, and mesquite powders, non-dairy milks, spices and flavour extracts.  They’re all great.  I usually top them with yoghurt and fruit.  Sometimes a little drizzle of maple syrup.  Not the sugar-free, chemical warfare stuff … just pure 100% organic maple syrup.  My guess is a little zucker won’t kill me as much as the biohazards in the other stuff will.  But that’s just my choice.

Sweet potato pancakes are a slightly different beast though.   They don’t need fancy toppings, gilding with blobs of creamy stuff, random chunks of fruitage and floral arrangements.  All they really need is a little maple syrup (the real stuff or napalm, whatever you prefer) and an extra sprinkling of cinnamon.  Dutch cinnamon.  Cassia bark.    A couple of these in your belly and you’re pretty much set to fight off anything with which your body gets assaulted.  Cinnamon alone has near magical powers.  It’s like having your own personal patronus charm.

There’s no law against drizzling a little dark chocolate over the top either … for the antioxidants of course.  mmmm chocolate antioxidants.  YUM.

I’ve made these many ways, always searching for that delicate balance of fluffiness, and a moist but light texture.    Found it, with variations.  Bingo.

Macros are included below the recipe (excluding topping).   It provides over 28 grams of protein per serve and has almost no saturated fat.  Not that there’s anything wrong with saturated fat.  But it’s good to know you’re mostly getting the other stuff.

This recipe is also suitable for anyone following a low FODMAP diet and is gluten-free.  🙂

To the Bat Pancake Cave for the recipe, without further ado.

Makes 6 pancakes / Serves 2 (or maybe 1 come to think of it)

100 grams cooked sweet potato (boiled, steamed, or baked)
125 grams liquid egg whites
40 grams unflavoured pea protein isolate (or vanilla)*
30 grams almond meal
185 millilitres (3/4 cup) almond milk (or dairy, coconut, soy or your preferred milk)
1 teaspoon pure vanilla extract, bean paste, or seeds from 1 vanilla bean
1 teaspoon cinnamon (cassia bark)
a pinch of sea salt

extra cinnamon and maple syrup for serving

*If you don’t have pea protein powder, brown rice protein powder works reasonably well as well as a substitute

Blend together all ingredients.  I use a stick blender for convenience (go Bamix!).

Pancake away … it helps to use a little oil spray or whatever you prefer to use (butter, coconut oil, etc).

I get 6 pancakes from using about two tablespoons of batter per pancake.

Stack them up … don’t they look cool?  There are only four in the stack because clearly the other two were sitting pretty on a plate with their maple syrup and cinnamon buddies. 😀

Then top with maple, cinnamon, napalm elixir of choice, or anything you like on your pancakes.

If you’re not going to polish them off immediately, they also keep really well in the refrigerator, covered.  Nice to have as a snack later.  Maybe with that drizzle of chocolate.  Or a square or two of chocolate with the pancake folded over.  Voice of experience 😉

I make variations of this recipe, using different ingredients, depending on what I happen to have in the fridge and pantry.  What works?

If I don’t have any almond milk on hand, I’ve used other milks but also coconut water, and occasionally just water.  They still turn out fabulous.

If I remember, I might add a tablespoon of orange flavoured liquid fish oil.  Imparts a nice orange flavour and hey, omega-3s.

Other variations I use when I don’t have ground almonds or pea protein lying around (the horror, the horror) include:

Mk I (makes 4 – 6 pancakes)

120 grams cooked sweet potato
115 grams egg whites or 2 eggs (about 1/2 cup)
25 grams whey protein (I use WPC)*
12 grams (1 heaped tablespoon) quinoa flour OR coconut flour OR ground almonds
1 teaspoon pure vanilla
1 teaspoon cinnamon
a pinch sea salt
1 tablespoon orange fish oil (optional)
water or milk/almond milk/coconut milk (enough to achieve a pancake batter consistency)

*Just remember that whey will dry out the pancakes a lot more so the texture of these is not as fluffy as the others.

Mk II (makes 4 – 6 pancakes)

120 grams cooked sweet potato
115 grams egg whites or 2 eggs (about 1/2 cup)
20 grams (1 scoop) rice protein powder
1 teaspoon vanilla
1 teaspoon cinnamon
6 grams (1 tablespoon) psyllium
1 tablespoon orange fish oil (optional)
water or milk/coconut milk/almond milk (enough to achieve a pancake batter consistency)

Look at that.  Not one, but TWO bonus recipes.  I’m in a giving mood 🙂

Macronutrient Profile
I use Vital Protein Pea Protein Isolate but all other macros are based on average values for fresh ingredients.

It’s not always easy to get unsweetened almond milk (Almond Breeze is not available everywhere and unless you make your own) so I have factored in the macros for the average sweetened almond milk.  If you use unsweetened, the carb and sugar counts will be slightly lower.

Macros are for the pancakes only.  You should factor in the macros for the toppings you use.

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