Pancakes with Yogurt and Kiwi
Pancakes with yogurt and kiwi - Healthy pancakes with fruit topping. Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
If protein-rich foods are heavy on the stomach, you should eat kiwis with them. Their flesh contains the enzyme actinidine, which can facilitate the digestion of proteins.
Depending on the season, you can replace the red plums with fresh berries, cherries or the seasonal fruit of your choice.
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 7.5 g | (30 %) | ||
| Roughage | 8.7 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 86.4 μg | (29 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 19.7 μg | (44 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 862 mg | (22 %) | ||
| Calcium | 272 mg | (27 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 7.4 mg | (49 %) | ||
| Iodine | 19.1 μg | (10 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 105.5 mg | |||
| Cholesterol | 117 mg |
Ingredients
- Ingredients
- 8 ozs Spelt flour
- 12 ozs
- 2 eggs
- 3 Tbsps Maple syrup
- cinnamon
- salt
- 7 ozs red Plum
- 6 ozs Yogurt (3.5% fat)
- 8 ozs Sour cream
- 4 Kiwi
- 1 tsp Baking powder
- 2 tsps butter
Preparation steps
Whisk the flour with milk, eggs, 1 tablespoon of maple syrup, 1 pinch of cinnamon and salt, mix to a smooth dough and leave to swell for 30 minutes.
In the meantime, wash the plums, cut them in half, discard the pit, dice them coarsely and puree them with the remaining maple syrup. Mix the puree with yogurt and sour cream. Peel and halve the kiwis and cut them into pieces.
Mix baking powder into the dough. Bake 8 pancakes one after the other. Heat 1 teaspoon of butter in a pan. Add 4 pastry blobs and bake at medium heat for 3-4 minutes on each side until golden brown. Use the rest of the dough in the same way. Arrange the pancakes on plates with yogurt and kiwis.
