Feeding your kids pancakes and helping their development at the same time? Hmm… Even though it sounds like a Sci-Fi script, it is true.
Pancakes don’t necessarily need to be sugary and unhealthy. A few simple changes in the pancake base will turn your favorite breakfast into a healthy snack. Here is what you need to do:
- Replace regular flour with whole wheat, oatmeal, coconut flour, almond flour or soy flour;
- Replace regular refined sugar with honey, pure maple syrup, molasses, agave syrup or stevia;
- Use healthier vegetable oil alternatives both in the batter and for frying, like olive oil or coconut oil.
- When it comes to milk, choose raw cow milk, which is very rich in potassium. The process of pasteurization uses high heat that destroys many of the nutrients in milk. That is why it is important that you use raw milk;
- Another basic pancake ingredient that is packed with phosphorus are eggs. Every standard pancake recipe calls for at least one egg, so that is a good start;
- If you are using yogurt for fluffiness (I highly recommend that you do), choose a low-fat or nonfat variation or soy yogurt.
Plus, pancake recipes allow experimenting with other ingredients that will make them even healthier without spoiling their deliciousness. Like those rich in phosphorus.
Benefits from Phosphorus-Infused Pancakes
Phosphorus is a mineral involved in numerous processes in the body, including those related to the brain, heart, kidneys and liver. Phosphorus deficiency symptoms include stunted growth and development in children, bone and muscle problems, weight and appetite fluctuations, anxiety and lack of concentration, etc.
The recommended daily intake for children 0-6 months is 100mg/day, for 7-12 months – 275mg, 1-3 years – 420mg 4-8 years – 500mg and 9-18 years 1,250mg. Teenagers need the most phosphorus because they are rapidly growing and developing.
Luckily, phosphorus is a naturally occurring mineral found in the food and the water. Here are some ideas on which phosphorus-packed foods you can incorporate into your pancake recipes.
Use almond flour instead of regular flour or mix it in a 50:50 ratio with another type of flour. The choice is yours. Add a cup of chopped raw almonds into the batter and spice with cinnamon and nutmeg.
Brown Rice Pancakes
Use brown rice flour combined with cinnamon, vanilla and a cup of dark chocolate chips. Another possibility is to use cooked brown rice (1/2 cup), mixed with flaxseed and protein powder to form the base for patty-like pancakes. The original recipe also calls for cinnamon and a cup of fresh blueberries.
Mix 3lbs. potatoes with 2 tablespoons of flour, 2 eggs and onions. Cook and serve these savory pancakes as lunch or light dinner topped with sour cream.
Prepare one large savory pancake adding vegetables and meat to the batter. Draw inspiration from Korean and Japanese pancakes. I suggest incorporating phosphorus foods like broccoli, beans, grass-fed beef, turkey breast, and tuna whenever possible. I usually combine broccoli, onions, red and green peppers with beef or turkey and serve it with sauce on the side.