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Whole Wheat Sweet Potato Pancakes with Citrus Spiced Syrup

Whole Wheat Sweet Potato Pancakes with Citrus Spiced Syrup

These whole wheat sweet potato pancakes are so good you will want to eat them for breakfast, lunch and dinner.  And what makes them so good is the delicious homemade syrup flavored with citrus, cinnamon, anise and cloves.  It takes a little bit of extra effort to make, but it is soooooo good!!

Sweet potato nutrition

The sweet potatoes in the pancakes add just a hint of sweetness to the pancake but also provide you with tons of nutrition.  The orange color of the sweet potatoes come from the antioxidant, beta carotene.  And sweet potatoes are VERY high in beta carotene.  The body is available to convert the beta carotene to Vitamin A and one cup of sweet potatoes provides over 700% of this nutrient.  Vitamin A is especially important to healthy eyes and to maintaining a healthy immune system.

Sweet potatoes are also good for your gut where tons of healthy, good bacteria live and provide you with health benefits.  The vitamin A in the sweet potatoes protects the mucous lining of your stomach and protects you from harmful bacteria.  And the soluble fiber found in sweet potatoes promote healthy digestion while the insoluble fiber serves as food for the healthy bacteria in your gut.

The beginnings of preparing whole wheat sweet potato pancakes. Ingredients in glass bowl and adding egg.

The PERFECT syrup for whole wheat sweet potato pancakes

The inspiration for this syrup came from making picarones.  They are these super delicious donuts that are an extremely popular dessert in Peru.  As a classic form street food here with vendors setup on street corners throughout the city.  But they can also be found in many restaurants.  The donuts are made with sweet potatoes and squash which is boiled in spices and then mixed into the dough.  Then served with a delicious syrup flavored with citrus and spices.

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The recipe for the syrup calls for panela and I highly recommend that you make these pancakes with it.  Is is an unrefined or less refined sugar made from whole sugar cane.  But panela contains a much richer and deeper flavor than other sugars thus when using it in the syrup gives the syrup a richer and more molasses like flavor.  If you can’t find it at your local grocery store, you can order it online.

The syrup does need to simmer for about 30 minutes so that the flavors of the citrus and spices infuse the syrup.  But it doesn’t need tons of attention so get it going and make your pancakes while it cooks.  Plus then it will have warm syrup to pour over the top of your pancakes.

If you have extra syrup leftover, store it in the refrigerator in an airtight jar or container for up to 30 days.  After trying this once, you will want to make a double batch and find other uses for it.  I like to drizzle a bit over my bowl of morning oats too! 

 

Pin for pinterest showing a huge stack of these delicious whole wheat sweet potato pancakes

The recipe

Meal prep tip for cooking up whole wheat sweet potato pancakes!  Make up a batch of these pancakes over the weekend and portion them into storage bags and freeze until you want to eat.  Heat them up from a frozen or thawed state!  And the syrup will last for a while in the refrigerator!  And these are easy enough to take with you on the go if you want.

Whole Wheat Sweet Potato Pancakes with Homemade Citrus Spiced Syrup

Cook up these pancakes for your next weekend breakfast -- you will LOVE them! So delicious thanks to a homemade syrup with a hint of spices and citrus flavors. So good and pretty easy to make as well!!
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Course: Breakfast, Brunch
Cuisine: American
Keyword: pancakes, sweet potato, whole grains
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 4 people
Author: Lyn Croyle

Ingredients

Pancakes

  • 1 sweet potato peeled and diced into cubes
  • 1 cup whole wheat flour
  • ½ cup coconut flour
  • 2 T sugar
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 1 cup plant-based milk
  • 2 eggs
  • Pinch of salt

Syrup

  • 1 cup panela*
  • ½ cup light brown sugar
  • 1 cup water
  • Zest of lime
  • Zest of orange
  • 3 whole cloves
  • ½ stick of cinnamon
  • ½ tsp anise seeds or leaves
  • Garnish: Fresh Fruit powdered sugar

Instructions

Make the syrup

  • Place one cup of water and the remaining ingredients for the syrup into a pot over medium heat. And cook for about 30 minutes. It should have the consistency of syrup – not too thin or too thick.
  • When ready, remove from heat and strain out the solids. Allow to cool at room temperature. Store leftovers in the refrigerator for up to 30 days in an airtight jar or container.

Make the pancakes

  • Place sweet potatoes in a pot and cover them with water. Bring to a boil and cook until tender. When ready, drain but reserving the liquid for later. Allow to cool and mash with a fork or potato masher.
  • Combine all the dry ingredients into a medium mixing bowl. Whisk together eggs and milk.
  • Add the eggs and milk to the dry ingredients along with ½ cup of the reserved cooking water. If Mix to combine. If dough appears to be too thick, add more of the cooking water until it reaches the right consistency.
  • Heat a non-stick skillet over medium-high heat. Spray with baking spray and pour in pancakes using a ¼ cup measure. Cook until the edges begin to dry and then gently flip over and cook the other side. Around 2 minutes per side. Remove pancakes and keep warm. Repeat until all batter is used.
  • Make the syrup
  • Place one cup of water and the remaining ingredients for the syrup into a pot over medium heat. And cook for about 30 minutes. It should have the consistency of syrup – not too thin or too thick.
  • When ready, remove from heat and strain out the solids. Allow to cool at room temperature.
  • Serve your pancakes up with your warm syrup and fresh fruit!

Notes

Recipe notes:
*I used unsweetened almond milk to make these and to calculate the nutrition. Nutrition may vary depending on the variety of milk used.
** I highly recommend making these pancakes with panela. Panela is a less processed sugar that has an interesting flavor which really adds to these pancakes. If not, you can substitute with dark brown sugar.
Other topping ideas include: fresh fruit or fruit compote, butter, yogurt

Did you make this recipe?  I want to hear all about it in the comments so please take a minute and tell me about your experience.  Also, be sure to give the recipe a 5-star rating in the recipe card.  On Instagram please use tag @cookeatlivelove so I can see your pics of whole wheat sweet potato pancakes!

Interested in learning more about Intuitive Eating and how to get started?  Send me a message here!  I promise to respond personally to your message with more information for you.

 

Did you like this recipe?  Check out these other ways you can use sweet potatoes in your meals!

 

Cooking Up Vegetarian Sweet Potato Nachos

 

Black Beans and Sweet Potatoes with Cilantro Lime Cream

 



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