Sweet potato (cooked and mashed): 100 g (1/2 cup), Whole wheat flour: 30 g (1/4 cup), Eggs: 100 g (2 medium), Milk (low-fat): 30 ml (2 tbsp), Baking powder: 2 g (1/2 tsp), Cinnamon: 2 g (1 tsp), Nutmeg: 1 g (1/4 tsp), Vanilla extract: 3 ml (1/2 tsp), Salt: 1 g (pinch), Olive oil: 5 ml (1 tsp, for greasing), Pecans (chopped): 10 g (2 tsp), Greek yogurt (low-fat): 30 g (2 tbsp), Maple syrup: 5 g (1 tsp, optional)
1. In a bowl, combine 100 g mashed sweet potato, 30 g whole wheat flour, 100 g eggs, 30 ml low-fat milk, 2 g baking powder, 2 g cinnamon, 1 g nutmeg, 3 ml vanilla extract, and 1 g salt. Mix until smooth. 2. Heat 5 ml olive oil in a non-stick skillet over medium heat. Pour batter to form small pancakes. Cook for 2-3 minutes per side, until golden and set. 3. Serve warm, topped with 10 g chopped pecans, 30 g low-fat Greek yogurt, and 5 g maple syrup if desired.
Sweet Potato Pancakes provide complex carbohydrates and beta-carotene from sweet potato and whole wheat flour for steady energy and immune support. Greek yogurt add protein and calcium, supporting muscle and bone health. Eggs supply high-quality protein and choline for muscle maintenance and cognitive function. Pecans contribute healthy fats and magnesium for heart and nerve health, while olive oil offers monounsaturated fats for hormone balance and metabolic support. This meal is a protein-rich, nutrient-dense option designed to help you thrive through every stage of menopause.
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