Flavorful Diet Breakfast

Pancakes with Yogurt and Kiwi

5
Average: 5 (11 votes)
(11 votes)
Pancakes with Yogurt and Kiwi

Pancakes with yogurt and kiwi - Healthy pancakes with fruit topping. Photo: Jan Schümann

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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
436
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie436 cal.(21 %)
Protein17 g(17 %)
Fat14 g(12 %)
Carbohydrates58 g(39 %)
Sugar added7.5 g(30 %)
Roughage8.7 g(29 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.9 μg(5 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.6 mg(55 %)
Niacin6.9 mg(58 %)
Vitamin B₆0.3 mg(21 %)
Folate86.4 μg(29 %)
Pantothenic acid2.3 mg(38 %)
Biotin19.7 μg(44 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C38 mg(40 %)
Potassium862 mg(22 %)
Calcium272 mg(27 %)
Magnesium114 mg(38 %)
Iron7.4 mg(49 %)
Iodine19.1 μg(10 %)
Zinc3.7 mg(46 %)
Saturated fatty acids5.5 g
Uric acid105.5 mg
Cholesterol117 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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
How healthy are the main ingredients?
Spelt flourSour creamPlumMaple syrupeggcinnamon

Preparation steps

1.

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.

2.

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.

3.

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.