Saturday, January 4, 2014

Green Pancakes (Kale or Spinach)

Start your day with the most nutritionally dense vegetable, kale.
Healthy Benefits
Kale is a superstar vegetable.
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. 
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health. Kale is now recognized as providing comprehensive support for the body's detoxification system. The fiber content of helps lower blood cholesterol levels and reduce the risk of heart disease. 

Ingredients   408 calories per serving (serves 2)
1 banana
1/2 tsp. baking powder
Dashes of cinnamon, cardamom and coriander 
1/4 cup almond or soy milk
2 generous handfuls kale (remove spines) or spinach (approx. 4 cups) or other leafy green
1 flax egg  (1 tbsp of flaxseed + 3 tbsp of water)
1/2 cup old fashioned oats
1/2 cup whole wheat flour
1/2 tbsp. chia seeds
1/4 cup of crushed walnuts (optional and recommended)

- Blend the banana, baking powder, spices, almond milk and kale (or spinach)
- Transfer mixture to a medium mixing bowl and add the (optional) oil, flax egg and mix
- In another bowl, add oats, flour and chia seeds and stir
- Combine all ingredients and stir
- Coat griddle (or skillet) with non-stick spray (or oil). Flip when browned.
- Serve with maple syrup

Note to vegan chef:
The original recipe I saw called for 1 tbspn of canola oil. I try to limit oil in my cooking so I don't use it to reduce the calories ... I don't think it needs it. I don't think kale has a strong taste and so these kale pancakes are not overpowering in any way.

Nutrition: (per 3 pancakes)