Pancakes with Pear Compote
Healthy, because
Even smarter
Nutritional values
These pancakes are rich in fiber and carbohydrates that will give you the energy to make it through your day. In addition, the pears provide plenty of vitamins, minerals, and antioxidants.
If the sweetness from the pears is enough for you, you can simply leave out the maple syrup and thus save some added sugar. The compote also works well with other fruit, such as apples or plums. In summer, fresh berries or peaches go well with the pancakes.
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 7 g | (28 %) | ||
| Roughage | 3.8 g | (13 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 7.8 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 223 mg | (6 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 3 ½ ozs Spelt flour
- 1 tsp Baking powder
- 1 pinch salt
- 5 Tbsps Buttermilk
- 1 egg
- 1 Tbsp Canola oil
- 1 Tbsp cane sugar
- For the pear compote
- 9 ozs Pear
- 1 Tbsp Maple syrup
- 2 Tbsps Orange juice
- 1 pc Cinnamon stick
- 1 Star anise
- vegetable oil (to fry)
Preparation steps
Mix flour with baking powder and salt in a bowl. Add buttermilk, egg, canola oil and cane sugar, whisk well. Let rest for 30 minutes.
Peel and core pears. Cut into eighths. Boil maple syrup, orange juice, cinnamon stick and star anise.
Add pears and cook over low heat for 6-8 minutes. Braise.
Heat oil in a large pan. Ladle batter into pan to create 8 mini-pancakes. Cook until golden brown on each side, about 2-3 minutes. Keep warm in the oven. Serve with pear compote.
