February 4, 2019
Valentine's Oatmeal Beet Pancakes
Valentine’s day inspired oatmeal beet pancakes (they’re pink!)
Makes 12 pancakes
These pancakes are tickled pink with healthy nutrition and are so much fun to make with the whole family on Valentine's Day!
- 1/2 beet (2” diameter), steamed and chopped OR 1/2 cup canned beets, drained
- 1 banana (6-7” in length)
- 2 cups (500 ml) rolled oats, dry
- 1 ¼ cup (300 ml) milk
- 1/4 cup (60 ml) unsweetened cocoa powder
- 1 teaspoon (5 ml) cinnamon
- 2 teaspoons (10 ml) vanilla extract
- 1 ½ teaspoon (7.5 ml) baking powder
- 2 tablespoons (30 ml) pasteurized honey (substitute with brown sugar for children under 1 year of age)
- Wash and peel the beet, cut in half. In a small pan with 1 cup of water, steam the beet for 20 minutes. If using canned beets, drain the liquid and set aside until step 3.
- Pour oats into a blender and run on high power until you achieve a coarse flour-like consistency.
- After the beet has steamed, add to blender along with milk, banana, and vanilla. Blend until batter is smooth (30-45 seconds). The batter should have a consistent bright pink colour from the beet!
- Add cocoa powder, cinnamon, baking powder, and honey and blend until well incorporated.
- Heat a large pan on the stove over medium-low heat. Use a ¼ measuring cup to portion batter into pancakes. Cook until edges of pancakes appear dry and a few bubbles appear (1-2 minutes). Flip and cook on the other side for another 1-2 minutes.
- Serve pancakes warm with fresh strawberries and/or raspberries and some yogurt for a nutritionally balanced breakfast or snack!
Per pancake: 93 calories, 3g protein, 1.5g fat (1g unsaturated, 0.5g saturated, 0g trans), 17g carbohydrates, 6g sugar, 2g fibre, 50mg sodium.
These oatmeal pancakes are egg free! Make them dairy free by substituting milk for a fortified non-dairy alternative (ex: soy milk) or gluten free by using certified gluten free oats.
Melissa Frankel, Registered Dietitian, Food for Tots