By Kayla Peterson
On these chilly late fall mornings, rather than cold cereal for breakfast, try a warm, cozy meal that celebrates the flavors of autumn with simple, wholesome ingredients. Sweet potato pancakes are a great way to use up leftover baked sweet potatoes and make for a balanced breakfast — the sweet potatoes deliver a nutrient-dense carbohydrates and eggs provide protein, healthy fat and brain-boosting choline. Don’t have any leftover baked potatoes? Try cooking them the day before in a slow cooker or pressure cooker, or put a few in the oven when you’re already using it to roast veggies for dinner. (They usually take about an hour, start to finish, at 375˚ F.)
Sweet Potato Pancakes
1 medium sweet potato, baked and with skin removed
teaspoon sea salt
½ teaspoon vanilla extract
½ teaspoon cinnamon or pumpkin pie spice*
Ghee or coconut oil for cooking
1. Beat eggs in a bowl. Stir in sweet potato, salt, cinnamon and vanilla, and mix thoroughly. (You can also mix the ingredients in a blender, if desired.)
2. Heat a skillet over low-medium heat, and grease with ghee or coconut oil. Once skillet is warm, pour or scoop a few tablespoons of batter onto pan. Allow to cook 3-5 minutes or until golden brown and set. Flip and cook another few minutes until cooked through and lightly browned.
* For a savory twist, omit the vanilla and cinnamon/pumpkin spice and use pepper and curry seasoning instead of, or in addition to, salt. Stir in chopped spinach and sautéed onions for more flavor and texture.
Easy-as-pie Slow Cooker Applesauce
Not only is this recipe easy as pie, it kinda tastes like pie! This treat is also a source of filling fiber. Put a scoop on top of yogurt, pack it in a lunchbox, or warm it up and spoon it over vanilla ice cream. We love using a mixture of sweet and tart apples, like Swiss Gourmet and Granny Smith, but you can select any combo.
3 pounds apples – that’s about 3 unpeeled, chopped, cored Swiss Gourmets and 3 peeled*, chopped, cored Granny Smiths
½ cup water
2 teaspooons butter or coconut oil
1½ teaspoons lemon juice
¼ teaspoon cinnamon
½ teaspoon vanilla
teaspoon sea salt
1. Place all ingredients in your slow cooker and cook on low for 6 hours or until apples are very tender.
2. Mash with a fork or puree with an immersion blender until applesauce reaches your preferred consistency.
We like it warm, a little chunky, and with cream or canned coconut milk drizzled on top.
*Peeling is optional. We found the Swiss Gourmet apple peels give this applesauce a lovely red hue.
Kayla Petersen is a registered dietitian who works as a nutritionist at New Seasons Markets. She originally wanted to be a lion tamer when she grew up, but her current job is good, too!
- Portland-Area Earth Day Events - March 24, 2023
- April 2023 Digital Issue - March 23, 2023
- Summer Camps Guide - March 20, 2023