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–+ servings

Lemonee Sweet Cassava Pancakes

Course: Breakfast, Dessert, dinner, Main Course, Snack
Cuisine: American, Pioneer
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 6 people
Calories: 375kcal
Author: Dana Ketter
Cost: $0.88 - $0.96
enough said.
Print Recipe

Equipment

  • large and medium bowls, skillet or pancake griddle, fork, spoon, large spatula, stove

Ingredients

  • ¾ cup Organic Cassava Flour (Costco or Amazon)
  • 1 cup Almond Flour
  • ¾ lb Sweet Potato (1/2 cup) or 3-4 medium carrots, grated or 1 cup pumpkin puree
  • 4 each Free Range Eggs
  • 24 oz Almond Coconut Milk or preferred non-dairy milk
  • 3 tbsp Organic Flaxseed, Ground
  • 4 tbsp Coconut Oil extra virgin, bulk
  • 5 tsp Baking Powder aluminum free
  • 1 tsp Pumpkin Pie Spice
  • 1 tsp Vanilla Extract
  • 1 each Lemon rind grated and juiced
  • 2 tbsp Coconut Oil (to grease the skillet/griddle)

Optional Seasonal Topping (Autumn-Winter)

  • 1.5 cups Organic Whole Cranberry Sauce

Vegan Substitution

  • 4 tbsp Organic Flaxseed, Ground (sub out eggs)
  • 12 tbsp water (for flax eggs)

Instructions

  • Wash, peel and slice the sweet potato. Cook for about 15 minutes in a steamer or pot with a steamer insert and 1 inch of water, until very soft. Mash or puree it to a smooth consistency.
  • In a medium bowl, combine dry ingredients.
  • If you're making flax eggs - this is a good time to make them as they'll need to set for 3-5 minutes. Combine 1 tablespoon ground flax meal with 3 tablespoons of water per one egg. This recipe calls for 4 eggs: 4 tbsp flax meal + 12 tbsp water. Mix well & set aside to congeal.
  • In a large bowl, whisk the eggs and add the milk and vanilla extract until blended. Lastly, add the 3 tbsp of melted coconut oil and whisk together quickly/thoroughly (the coconut oil will begin to harden).
  • Wash the lemon and grate the rind (as much as possible) directly into the wet ingredients. Squeeze the lemon juice into the same bowl as well (optional).
  • Stir in the cooked sweet potato or grated/ food processed carrots (shredded won't work).
  • To the wet ingredients, gradually stir in the dry ingredients (minus the flaxseed) until you have a fairly consistent mixture. There will likely be a few chunks in your batter. Don't worry about these. Lastly, add the ground flaxseed and let is sit for a couple minutes.
  • Grease the skillet or griddle with remaining 2.5 tbsp coconut oil, cook on medium-high heat.
    Using a large spoon, drizzle the pancake batter on your cooking surface. Don't over crowd your skillet or you won't be able to flip them well.
  • If your pan begins to smoke, turn down the temperature -- you don't want your cooking oil to smoke. Coconut oil will last till about 350°F - its "smoke point".
    300°F is sufficiently hot for cooking pancakes. You don't want to hit 350°F for many reasons.
  • This recipe makes 12-16 medium sized pancakes. Enjoy!

Notes

WHOLE RECIPE:  Total Calories - 2,400(v), 2,400.   (v = vegan version)
Total Cost - $5.30(v), $5.80  .  Grade - A  .  *Monthly Cost - $253(v), $258
Programming Notes:
  • To make nut-free pancakes, replace the almond flour with Cassava flour. This decreases total protein content. If that bothers you, consider adding a few extra tablespoons of protein powder. You may need to also add a tablespoon (+/-) of flaxmeal and additional water to achieve desired batter consistency.
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*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you're running calculations for ONE person - divide the monthly cost in half.

Nutrition

Nutrition Facts
Lemonee Sweet Cassava Pancakes
Amount Per Serving
Calories 375 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 7g44%
Cholesterol 2mg1%
Sodium 186mg8%
Potassium 654mg19%
Carbohydrates 32g11%
Fiber 6g25%
Sugar 4g4%
Protein 11g22%
Vitamin A 8044IU161%
Vitamin C 2mg2%
Calcium 410mg41%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.