Saturday, 23 May 2015

Healthy Breakfast Meals - Carrot pancake 健康红萝卜薄煎饼


As a mother, I try to give my son as much nutritious food as possible. My son is a super picky eater. Needless to say, I have no luck with most vegetables. Therefore, I have to be creative to "hide" those vegetables when he is chomping his food. And this is the by product of it. Not only is this nutritious, it is also tasty and colourful. I myself is a converted fan. No, we are not talking about a savoury pancakes and neither are we talking about pancakes with shredded carrots. I made this "smooth" to suit my son's picky palate. It is also suitable for young toddlers because there are hardly any carrot residues, making swallowing a breeze.





Another bonus is the colour. I really like the vibrant orangy yellow colour of the pancake. I am sure kids would find it interesting too. This recipe was adapted from my trusted fluffy pancake recipe. With the success of this pancake. I was thinking of incorporating other ingredients such as spinach (yuck!) and beetroot as well. Then I can have a traffic light theme. Isn't that ingenious?

A nutritious write-up is not complete without a little facts on the nutrients. Here are excerpts for the two ingredients inside this pancake:

"Carrots
Carrots are an excellent source of vitamin A, providing 210% of the average adult's needs for the day. They also provide 6% of vitamin C needs, 2% of calcium needs and 2% of iron needs per serving.
It is the antioxidant beta-carotene that gives carrots their bright orange color. Beta-carotene is absorbed in the intestine and converted into vitamin A during digestion.
Carrots also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc.
Yogurt
Yogurt is nutritionally rich in proteincalciumvitamin Driboflavinvitamin B6, and vitamin B12.[40][41] It has nutritional benefits beyond those of milk. Lactose-intolerant individuals may tolerate yogurt better than other dairy products due to the conversion of lactose to the sugars glucose and galactose, and due to the fermentation of lactose to lactic acid carried out by the bacteria present in the yogurt.[42]Yogurt contains varying amounts of fat. For example, some cows'-milk yogurts contain no fat; others of low fat content have 2% fat, whole-milk yogurt may have 4% fat; some yogurts sold as "Greek-style" may have about 10% fat.[43][44]
(Source: Wikipedia) "

Healthy Breakfast Meals - Carrot pancake


Makes 6-7 medium sized pancakes

Ingredients

Dry Mix

1 cup flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt

Wet Mix

1 tbsp sugar
1/2 cup low-fat yogurt
1/2 carrot, cut finely
1 large egg, slightly beaten
1 tbsp butter, melted
1/2 tsp vanilla extract/essence

Cooking Instructions

1. Put carrot and yogurt in a blender and blend until carrot becomes fine. If there are not enough liquid, add in more yogurt. Using a fine colander, sieve the mixture. A fine colander is preferred because it has bigger holes than a strainer. We want to avoid lumps but we do not want to eliminate the fine residues which are rich with nutrients and fiber. Put liquid into a measuring cup and measure to get one cup. If there is not enough, top up with yogurt.

1. Sift flour, salt, baking powder and baking soda in a mixing bowl. In another bowl, whisk egg, sugar, butter and vanilla essence together. Add in blended carrot. Whisk until combined.

2. Make a hole in the middle of the flour. Pour the wet mixture in. Using a spatula, mix from down to up in a circular motion. Do not overmix if you want a soft and fluffy texture. It is fine to have some lumps.

3. Heat up a skillet/pan. Oil the pan with a little oil. When pan is hot enough, scoop one ladle of batter onto the pan. The size of the pancake would depend on the amount of batter used. If you like a larger pancake, just put more batter. Cook on low to medium low heat.

4. Flip pancake when the sides of the pancake are cooked and bubbles appear on top of pancake. You can also peek at the bottom of the pancake to see if it is brown enough before turning. Remove pancake when it turns brown. Serve with maple syrup or honey.




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