I used to make fried potato pancakes for my wife when we first got married.
I looked for a better nutritious recipe recently.
I found one and tweaked it a bit for Zone balancing.
Here it is: The parenthesis are my tweak notes to the original recipe to better Zone the recipe.
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Potato Pancakes:
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2 Sweet potatoes (or 2 cups riced/mashed cauliflower)
1/2 cup 2% milk
1/4 cup Almond flour (I halved the Almond flour of the original recipe and added PP)
2 Eggs (or 4 egg whitess) (I added one egg/2 egg whites to the recipe)
3 TBL Protein powder (I added PP to the recipe)
1 tsp salt (Sea salt or Himalayan salt)
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Variation:
add 1 TBL baking powder
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Mix all ingredients together.
Add a bit of water if mixture is too thick.
Fry/griddle as with regular pancakes.
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Nutrition 4 servings (about eight 4" pancakes):
Each of two 4" pancakes"
Total Fat = 4.5 g (4.6g), => Sat Fat 0.4g, PolyUnSat Fat 0.1g, Mono Fat 0.2g
Total Carb 17.7g, Fiber 2.7g, netC = 15g (15.7g)
Protein = 11.6g (12.1g)
P=1.5 blocks, F=1.5 blocks, netC=1.5 blocks
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Riced cauliflower
1.) Cooked and food processor until grains of rice sized
OR
2.) Double amount raw in food processor until grains of rice sized and
- - - nuke about 8 minutes - reduces volume by 1/2.
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Notes: I made this for lunch, today 1/2 ing the recipe, so I ate a 3 block meal total.
I did not have Almond flour, so I used ground flax flour.
I did not have cauliflower, but we had some left over baked sweet potatoes.
I did not add baking powder.
It came out like real (hi-carb, flour filled) pancakes.
AND these tasted nearly identical to real pancakes rather than the original potato pancakes from our early marriage.
Those were more like hash browns than pancakes. |