Nourishing your brain and frame, this recipe combines all the things your body craves to speed up the recovery process after a good workout: complex carbs, lean protein and energising fats. Made with a base of sweet potato – a wondrous superfood known for assisting with the repair of muscle tissue - these pancakes are bursting with essential vitamins and minerals, including A & C, magnesium, potassium and fiber.
This recipe also incorporates coconut flour due to its wondrous health benefits: high in fiber, protein, and healthy fats, although low scoring on the glycemic index. The fragrant addition of the zest of a blood orange (currently in season) makes these extra special. Blood oranges, unlike other citrus fruits, contain anthocyanins - the same red flavonoid pigments found in blueberries - which according to many in vitro studies have shown to be anti-carcinogenic. I like to squeeze the remaining blood orange into a juice to wash down these delicious delights.
And why not round off this dish’s super anti-oxidant contents with a topping of fresh pomegranate (also in season); beautifully complimenting the orange and coconut flavours, pomegranate possesses three times as many antioxidants as green tea!
(makes about 5 medium small pancakes)
- 1 cup steamed & mashed sweet potato (about 1 medium-sized sweet potato)
- 2 tbsp of coconut flour
- 2 eggs (replace with 2 flax or chia eggs for vegan version)
- ½ tsp baking soda
- zest of ¼ of a blood orange
- 2 tbsp coconut oil (for frying)
1. Place all the ingredients in a food processor and blend well until there are no lumps and the mixture has a thick consistency. Don’t be alarmed that the mixture isn’t of ‘pourable’ consistency – they will turn out perfectly!
2. The addition of ½ teaspoon of baking soda makes these pancakes fluffier and more American-style. If you can’t get hold of coconut flour, unsweetened desiccated coconut can work just as well.
3. Put a tablespoon of coconut oil in the frying pan and place on a high heat.
4. Spoon two tablespoons of the mixture into the pan to make small pancakes – about 10 cm in diameter. When they start to crisp up at the sides they will be cooked underneath and ready for flipping (about 1.5 minutes). I often use a spatula to help me flip them too.
5. Serve with fresh pomegranates, chopped almonds and a good dollop of coconut or Greek yogurt and drizzle with honey.