Breakfast Bowl with Spinach Pancakes
Breakfast Bowl with Spinach Pancakes - Finger food in the morning! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
This breakfast bowl contains an array of nutrients from the spinach, including iron, which helps support healthy blood, and vitamins A, C and K.
For elementary school age children, half a serving of these filling pancakes is usually enough.
(Percentage of daily recommendation)
| Calorie | 498 kcal | (24 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.8 g | (33 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 129.3 μg | (216 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 7.9 mg | (66 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 157 μg | (52 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 24.9 μg | (55 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 92 mg | (97 %) | ||
| Potassium | 1,044 mg | (26 %) | ||
| Calcium | 247 mg | (25 %) | ||
| Magnesium | 123 mg | (41 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 8.7 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 149 mg |
Ingredients
- Ingredients
- 4 ounces Spinach
- 2 eggs
- 10 ounces
- salt
- 9 ounces Spelt flour
- ½ bunch Chives
- 6 ounces Herb cream cheese
- 6 ounces Sour cream
- peppers
- 7 ounces carrots
- 7 ounces Bell pepper (1 large pepper)
- ½ Cucumber
- 1 tablespoon Canola oil
- 2 tablespoons Yogurt (3.5% fat)
Kitchen utensils
Preparation steps
Clean, wash and shake spinach dry. Then put it together with eggs, milk and 1 pinch of salt in a high container and puree it finely. Mix in the flour well with a whisk. Let the dough swell for about 10 minutes.
Wash the chives, shake dry and cut into small rolls. Mix herb cream cheese with low-fat curd cheese. Season to taste with salt and pepper and stir in chives.
Clean and wash the carrots, peppers and cucumber and cut them into sticks.
Bake 4-6 pancakes, for this purpose heat up about oil in a pan and add the dough. Bake each side at medium heat for about 3-4 minutes. Do the same with the rest of the dough.
Spread the pancakes with half of the cream cheese and sour cream mixture, roll them up and cut them into pancake rolls with a sharp knife.
Stir the yogurt into the remaining cream cheese sour cream mixture. Arrange the vegetable sticks together with the pancakes in a bowl and serve with the dip.
