• 4

    Servings

  • Prep Time 5'

  • Total Time 25'

  • No refined sugar

  • Vegan

Sunchoke pancakes with apple and cinnamon recipe

  • 4

    Servings

  • Prep Time 5'

  • Total Time 25'

  • No refined sugar

  • Vegan

A lazy Sunday morning is not complete without a delicious stack of pancakes. Sundays are a day to both recover and rejuvenate, and for this pancakes are always the answer. I have yet to meet anyone that will turn down light, fluffy and filling pancakes! When you add in healthy and nourishing ingredients, this breakfast will be the talk of the town. Skip the boxed pancake mix, this recipe is simple and better than anything you could buy at the store or get at a restaurant. Almost everyone who has tried these has asked me for the recipe, they are that good! They all ask what I am hiding from them to make these so good, but there are no secrets or tricks, just real ingredients and a lot of love.

Since I was a child, pancakes have been my favourite breakfast. When I got into baking, pancakes were one of the first meals I tried experimenting with. They are so versatile. You can make them sweet, savoury, light or heavy. You can mix the base of the pancakes to be fluffier, more wholesome or even gluten-free. I add in Erbology Organic Sunchoke Powder for an extra nutritional kick and a great flavour. Even with substituting healthy ingredients, these pancakes are everything I have always loved and much more! They’re are also super child-friendly, my niece and nephew devoured their stacks with no questions asked!

Garnishing my pancakes is the most fun for me. I like to get creative here and really give my friends and family a breakfast that they won’t forget. Skip the butter, these pancakes are plenty moist and sweet as they are! I like to spice things up and choose toppings that are tasty, healthy and make my pancakes look pretty. Fruit is always a great topping, you can go with frozen, raw, cooked or dried fruits. This apple topping is to die for, it tastes just like apple pie! You can switch it up with other fruit compote or even chocolate! Feel free to add cacao nibs or a cacao drizzle, it is never too early for chocolate. Nuts and seeds bring a nice crunch and are a great source of healthy fats and protein. If you are feeling extra fancy, you can caramelize or sweeten your nuts or seeds with chili flakes – yum!

Impressive benefits of sunchoke

The sunchoke, or Jerusalem artichoke, is a root vegetable with a similar starchy taste as a potato. In powder form, sunchoke has a consistency similar to flour with a slight crunch. The taste is sweet and when mixed with the right ingredients, it brings out a subtle sweetness. The powder is great mixed into pancakes, but it can also be added to cookies, breads and cakes! I also like to add two or three tablespoons to my yogurt, soups or smoothies.

Sunchokes are unique in that they are packed with inulin, a soluble prebiotic fibre that belongs to a group of carbohydrates known as fructans. Inulin is different from most carbohydrates because our bodies do not digest it, instead it ferments into a healthy intestinal microflora in our gut. Inulin remains relatively unchanged as it enters our digestive tract and expands inside of us. Besides the obvious implication of taking up more room, this expansion makes us feel fuller. Inulin can act on the bile that is made in our liver and stored in gallbladder. Since inulin helps with frequent bowel movements, more bile is eliminated, which means our liver must make more, naturally reducing cholesterol levels in our body. Our Organic Tigernut Granola is another great source of prebiotic fibre, great tasting too!

Prebiotics, not to be confused with probiotics, include foods, such as sunchokes, artichokes, asparagus, garlic, onions, whole wheat, rye, and barley. They are unique in that they feed the beneficial microbes in our intestines. These “good” bacteria enhance nutrient absorption and improves blood sugar control. Good bacteria also help with the butyrate process, a type of short-chain fatty acid that improves the health of our colon.

Boasting 18% of our daily recommended value of iron with every 100 grams, raw sunchoke has one of the highest amounts of this trace mineral of any edible roots and tubers (1). Iron deficiencies are very common especially in diets without animal products. Iron is important for building hemoglobin, the compound that helps to deliver oxygen to our oxygen-carrying red blood cells. These cells harness energy that is vital for carrying out functions such as muscle power and breathing. A deficiency of iron can cause fatigue, anywhere from our brain to the immune system.

Sunchokes provide a good source of potassium. 100 grams of fresh root count toward 9% of daily required value (1). Potassium is the third most abundant mineral in our bodies and functions as an electrolyte. Electrolytes dissolve in water and carry either a positive or negative electric charge. When potassium dissolves it carries a positive charge and this gets used in many important processes. Most notably, potassium helps with fluid balance, nerve signaling and muscle contractions (2).

Thiamin (or vitamin B1) is one of the water-soluble B vitamins. It plays an important role in energy metabolism and the growth, development, and function of our cells. A 100g serving of raw sunchokes satisfies around 17% of our recommended daily value of thiamin (1). When we eat foods with thiamin, our small intestine absorbs and transports it through our body. We only store small doses of thiamin in our liver due to its short lifespan. It is important we continuously eat thiamin-rich foods to replenish the supply.

Written By: Danielle Bear

(1) “Daily Value Reference of the Dietary Supplement Label Database (DSLD).” U.S. National Library of Medicine, National Institutes of Health, www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp.

(2) “Role of Potassium in Maintaining Health.” Role of Potassium in Maintaining Health | Periodic Paralysis Intl., hkpp.org/patients/potassium-health.

Ingredients

Pancakes:
  • ½ cup whole wheat flour (for a gluten-free version, substitute with a gluten-free mix flour)
  • 1 ½ cup wheat flour (for a gluten-free version, substitute with a gluten-free mix flour)
  • 3 tsp Erbology Organic Sunchoke Powder
  • 4 tsp baking powder
  • 2 tsp ground cinnamon
  • Zest from 1 lemon
  • 2 tbsp agave nectar / maple syrup + more for serving
  • Seeds from 2 vanilla bean
  • 2 cups unsweetened almond milk
  • 1 fresh apple
  • Salt to taste
  • ¼ cup olive oil
Apple topping:
  • 4 apples
  • ¼ cup agave nectar /maple syrup
  • Pinch of salt
  • ½ tsp vanilla extract

Here's how you do it

  1. In a medium mixing bowl, combine the flour, baking powder, Erbology Organic Sunchoke Powder, cinnamon, vanilla, lemon zest, and salt.
  2. In a blender, mix together the apple and almond milk.
  3. Pour the apple mixture and the rest of the liquid ingredients into the flour mixture. Stir continuously until the two mixtures are combined and your batter is smooth. Depending on the type of flour you are using, you may need to add more almond milk.
  4. Heat up a griddle or pancake pan, non-stick is best so you don’t have to grease it. Keep the pan over medium heat and pour on your pancakes. I typically use about ¼ cup of batter for each one.
  5. Cook for about 1 and a half minutes on each side. Take them off and let cool.
  6. You can make the topping using the same pan. Add the cubed apples, a dash of water, sweetener, salt and vanilla and cook on medium heat until they become soft.
  7. Stack the pancakes, add the apple topping and enjoy!

Tags

  • Breakfast
  • Brunch
  • Energy
  • Gluten-free
  • Guilt-free
  • Pancakes
  • Sunchokes

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