Sweet Potato Pancakes with Balsamic Maple Mushrooms Heart Healthy Recipe

Sweet Potato Pancakes with Balsamic Maple Mushrooms Heart Healthy Recipe

Sweet Potato Pancakes with Balsamic Maple Mushrooms
Makes: 4 Servings
Total Cost: 
Prep time: 45 minutes

This healthful version of pancakes features the delicious goodness of mashed sweet potatoes and whole grains, artfully balanced with sweet savory sautéed mushrooms infused with maple syrup and balsamic vinegar. This dish is perfect for dinner or brunch.

Ingredients

For Sweet Potato Pancakes
medium sweet potatoes or yams (orange flesh)
1 cup non-fat milk
egg, beaten
2 tablespoons vegetable oil
1 cup whole-wheat flour
2 teaspoons baking powder
1/4 teaspoon salt
  Cooking spray, as needed
 
For Balsamic Maple Mushrooms
1 pound cremini and/or white button mushrooms, quartered
1 tablespoon vegetable oil
1/3 cup maple syrup
1 tablespoon balsamic vinegar

Directions

1. Microwave sweet potatoes until soft; let cool. Peel and mash potatoes, using an electric mixer.

2. Add milk, egg, and vegetable oil to potatoes; mix. Sift together dry ingredients and add to potato mixture. Mix on low until just blended.

3. Heat non-stick skillet or griddle over medium heat; coat skillet with cooking spray.

4. Use 1/4 cup of batter per pancake, ladling into hot skillet.Wait until pancake bubbles and looks slightly dry on top before flipping over.

5. While pancakes are cooking, heat 1 tbsp vegetable oil in another skillet (do not use non-stick) over medium flame.

6. Add quartered mushrooms and toss coat with oil. Let simmer, stirring occasionally, until juices run.

7. Add maple syrup and balsamic vinegar to pan. Let simmer until sauce reduces and thickens.

8. To serve, stack 2-3 pancakes, alternating with balsamic maple mushrooms.

Nutrition Information

for 1/4 of Sweet Potato Pancakes with Balsamic Maple Mushrooms

Nutrients
Amount
Calories
420
Total Fat
12 g
Saturated Fat
2 g
Cholesterol
50 mg
Sodium
480 mg
Total Carbohydrate
70 g
Dietary Fiber
7 g
Total Sugars
29 g
Added Sugars included
11 g
Protein
12 g
Vitamin D
1 mcg
Calcium
300 mg
Iron
3 mg
Potassium
942 mg

Phyllis Robinson MSN, RN

My name is Phyllis Robinson MSN, RN. I have been a Registered Nurse for 27 years in the Cardiac Intensive Care Unit. I am passionate about cardiac care and heart disease. I also want this blog to be an educational tool that people can refer to for traditional and alternative treatment. I will blog on heart disorders such as high blood pressure, congestive heart failure, cardiomyopathy, and high cholesterol. I received my Nursing degree from Baltimore Community College. I went on to receive my Masters in Nursing from Walden University I have worked for almost 30 years in Critical Care with a focus on heart health. I am an advocate of preventive healthcare.

One Comment

  1. Keto Tips For Beginners | Healing Heart Disease With Nurse Phyllis on June 21, 2021

    […] Sweet potatoes Corn Peas Potatoes Carrots – can be used in moderation, just don’t go overboard. They are full of starches and not recommended. Make sure to drink half your bodyweight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies to all forms of keto. Do not forget your electrolytes, they are needed daily. […]

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