Mini Lentil-Banana Pancakes

Want an easy way to make pancakes for your children without the fuss of frying them on the stove? Try these protein packed Mini Lentil-Banana Pancakes. Great for breakfast or as a snack on the go!

Recipe by: DietitianMom

Makes 36 mini pancakes (2 inches in diameter each)

Ingredients:

  • ½ cup mashed or pureed cooked red lentils (drained well)
  • 3 small ripe bananas, mashed
  • ½ cup + 1 tablespoon fortified plant-based milk
  • 1/2 cup sifted all purpose or whole wheat flour
  • 1 teaspoon baking powder
  • 3 tablespoons oil
  • 1 tablespoon brown sugar (can substitute with honey, maple syrup or agave nectar)

Supplies: silicon muffin cups, small pot, mixing bowl, baking tray

Directions:

  1. Preheat oven to 450 degrees F (230 degrees C).
  2. Rinse a half cup of dry red lentils with water in a small pot. Drain the excess water, then refill the pot with about 2 cups of water. Heat on a medium stove fire setting until pot contents are on a gentle boil. Turn down the fire and let contents cook with a gentle bubbling boil for about 10-15 minutes. You can taste a spoonful of the lentils at the end to check if they are cooked soft. Once the lentils are cooked through, turn off the fire. Remove the cooked lentils from the pot using a slotted spoon into a separate bowl. Measure out ½ a cup of cooked lentils into a separate mixing bowl. Make sure the lentils are drained really well first of any excess cooking liquid.
  3. Into this same mixing bowl with the lentils, mash the bananas, plant-based milk, sifted flour, baking powder, oil and brown sugar. You may add a little bit more plant-based milk if needed. The goal is to create a pancake batter thickness.
  4. Place all the silicon muffin cups onto a baking tray, then spoon a tablespoon of the batter into each silicon muffin cup.
  5. Bake the silicon cups in the oven for about 10-12 minutes (or until your desired level of crispness). Take out the baking tray and then remove the cooked mini-pancakes from the muffin cups onto a plate to further cool (and harden) for about 10 minutes or so. Ready to serve!
  6. Replace the silicon muffin cups onto the baking tray and repeat the process until all the batter has been cooked.

Tips: You could try substituting some of the all purpose flour with whole wheat flour. You could also substitute the sugar with honey, maple syrup or agave nectar and adjust the amount added to your desired level of sweetness. The key is to put no more than a tablespoon at the bottom of each silicon muffin cup.

These Mini Lentil-Banana Pancakes taste great as leftovers cold or heated, or thawed and warmed up from the freezer. If you don’t have silicon muffin cups, you could use regular muffin cups, but the pancakes may stick slightly to the paper muffin cups. Another option is just to grease a tin muffin tray and put the batter directly into each muffin mold.

Alternatively, if you have a big silicon cake mold, you could use that to put a thin layer of the batter and then bake it, to make bigger pancake size pieces, or slice it into smaller pieces. Share your comments if you make this recipe! Bon appétit!

 

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Qn of the Month: Besides Calcium, Are There Other Nutrients Important for Bones?

A: Absolutely!! Calcium and (to a lesser extent) vitamin D, have both long been in the media spotlight in years past for their role in bone health. However, your body needs MUCH more than just calcium and vitamin D to make and maintain healthy bones. Bone modeling and mineralization is a complex metabolically active process – one that extends throughout your life, and requires a good adequate supply of key nutrients.

Besides calcium and vitamin D, other key nutrients include protein, vitamin B-12, omega-3 fatty acids, magnesium, potassium, vitamin K, vitamin C, antioxidant and anti-inflammatory phytonutrients (plant nutrients). Research is also now uncovering other nutrients potentially important in bones such boron, phosphorous, copper, manganese, zinc, flavonoids and soy isoflavones. Except vitamin B-12 (now found in quite a few fortified foods such as fortified plant based milks, fortified breakfast cereals and certain brands of nutritional yeast), most naturally occurring plant foods provide many of these bone nutrients, many of which can be found all within the same plant food!  Not surprisingly, there is now the view that instead of individual nutrients or supplements, a whole foods or ‘whole diet’ approach is needed to combat preventable diseases such as osteoporosis.

This in a sense is why a plant-based diet is so beneficial to the body, because the array of fruits, vegetables, beans, legumes, nuts and other whole foods eaten daily provide a rich substrate for bone by giving key nutrients to the body. It is possible that there are still many antioxidant and anti-inflammatory phytonutrients in plant foods (which are not discovered scientifically yet) that work synergistically to improve or maintain bone health. Recent research also suggests that when planned well, a vegan/plant-based diet can provide adequate nutrients for good bone health. So eat an array of plant based foods regularly everyday! However, don’t forget physical activity! For to make and keep strong bones, regular weight bearing physical activity is important!

[Sources:
1. Higgs J, Derbyshire E, Styles K. Nutrition and osteoporosis prevention for the orthopaedic surgeon: A wholefoods approach. EFORT Open Rev. 2017 Jun 23;2(6):300-308. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508855/pdf/eor-2-300.pdf. Accessed November 30, 2017.

2. Knurick JR, Johnston CS, Wherry SJ, Aguayo I. Comparison of correlates of bone mineral density in individuals adhering to lacto-ovo, vegan, or omnivore diets: a cross-sectional investigation. Nutrients. 2015 May 11;7(5):3416-26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4446759/. Accessed November 30, 2017.

3. Mangels AR. Bone nutrients for vegetarians. Am J Clin Nutr. 2014 Jul;100 Suppl 1:469S-75S. Epub 2014 Jun 4. http://ajcn.nutrition.org/content/100/Supplement_1/469S.long. Accessed November 30, 2017.

4. Tucker, KL. Vegetarian diets and bone status. Am J Clin Nutr 2014; 100 (suppl): 329S – 35S. http://ajcn.nutrition.org/content/100/Supplement_1/329S.full.pdf+html. Accessed November 27, 2017.

5. Anderson JJ. Plant-based diets and bone health: nutritional implications. Am J Clin Nutr. 1999 Sep;70(3 Suppl):539S-542S. http://ajcn.nutrition.org/content/70/3/539s.long. Accessed November 30, 2017.]

 

 

Qn of the Month: You Say ‘Yam’, I Say ‘Sweet Potato’…Which Is It?

 

Are You a Yam or Sweet Potato? – Dietitianmom.com

A: A sweet potato! Although both yams and sweet potatoes are edible starchy root tubers, there are differences in their outer and inner appearances. Plainly speaking, the red-skinned and orange fleshed tubers we find commonly labelled as ‘yams’ in grocery stores in the United States are actually sweet potatoes! How did this happen? These ‘yams’ were labelled so originally by shippers and producers to distinguish them from the white potatoes, using the English form of the African word “nyami”. And that name stuck. Today, the United States Department of Agriculture requires these sweet potatoes to be labelled with both terms ‘yam’ and ‘sweet potato’. Personally, I think that makes it more confusing…Depending on the specific variety of sweet potato, the flesh of sweet potatoes can actually be anywhere from pale yellowish to a rich orange hue. In the United States there are two common types of sweet potatoes sold: a firmer pale yellow flesh with a golden skin and a soft sweeter kind with a deep orange flesh.

What about real yams? According to the North Carolina Sweet Potato Commission, “A true yam is a starchy edible root of the Dioscorea genus, and is generally imported to America from the Caribbean. It is rough and scaly and very low in beta carotene.” So as it turns out, there is more than just a name difference, and the dish we frequently serve at special occasions like Thanksgiving and Christmas is actually made from sweet potatoes, not yams!

(Sources:

  1. North Carolina Sweet Potato Commission. What is the difference between a sweet potato and a yam? http://www.ncsweetpotatoes.com/sweet-potatoes-101/difference-between-yam-and-sweet-potato/. Accessed June 20, 2017.
  2. Sweet Potato or Yam? Endurance Magazine. Endurancemag.com. November 2013.
  3. Foster K. What’s the Difference Between Yams and Sweet Potatoes? http://www.theKitchnn.com. http://www.thekitchn.com/whats-the-difference-between-yams-and-sweet-potatoes-word-of-mouth-211176. Published October 6, 2014. Accessed June 20, 2016.)

 

Coconut Corn Mini-Breads (Dairy & Egg-Free!)

I knew there was a reason I bought this recipe book. Many years ago, I decided to buy a book titled ‘Quick Breads’ by Howard Early and Glenda Morris. I am a novice bread baker, so the idea of being able to make breads rapidly without much dough kneading or rising time was very appealing. However, I never made more than 2-3 recipes from this book over the past decade. This past weekend, we had company over and I decided to have another look at this dusty book on the shelves, to find something to complement the vegan lasagna I had made (we had forgotten to get dinner rolls at the store). To my surprise I found an easy recipe called Coconut Corn Bread using ingredients I already had at home, so I decided to modify the ingredients and give it a try. It was an intriguing combination: coconut and corn? I had made cornbread before but had never mixed both ingredients together before. The result? Our family and guests enjoyed it so much I wanted to share this simple modified dairy-free and egg-free recipe with you!

Ingredients

Dry Ingredients:

  • 1 cup unbleached flour
  • 1 tablespoon baking powder
  • ½ teaspoon salt

Wet Ingredients:

  • 1 cup coconut milk (I used the fortified Silk brand original flavor coconut milk)
  • 1/3 cup of oil
  • 1 flax egg (see directions below)
  • 1/3 cup shredded sweetened coconut
  • 1/2 tablespoon of honey (or maple syrup or agave nectar for those who do not want to use honey)

Directions

  1. Preheat the oven to 400 degrees F (200 degrees C). Grease a 9 inch cake or loaf pan (I used silicon muffin cups instead).
  2. Make the flax egg: Mix 1 tablespoon of flaxmeal combined with 3 tablespoons of water together with a whisk or fork, then let sit for 10-15 minutes. Before using, use the whisk and give it a good mix for 2-3 minutes.
  3. Mix the dry ingredients together.
  4. Mix wet ingredients together.
  5. Gently combine the wet ingredients into the dry ingredients.
  6. Bake for 25 to 30 minutes (or when toothpick inserted comes out clean). Optional: at about 5-10 minutes before the baking time was up, I sprinkled some shredded coconut flakes on the tops of the cornbread muffins for an extra flair!
  7. Serve warm or let cool for 5-10 minutes then remove from pan.

You may adjust the ‘sweetness’ factor depending on your preference, by adding more or less honey or maple syrup. Serve warm to complement a meal, or add a little bit of vegan butter, jam or a drizzle of honey or maple syrup on top. This is such a simple recipe that you can also enlist your little helper at home to help out with measuring and mixing the ingredients together!

Qn of the Month: Do Different Brands of Baby Cereal Provide the Same Nutrition?

A: No! Although there are some similarities, there appears to be more differences between different brands of baby cereal products, even between different brand products of the same type of cereal.  How so? Read on.

Generally all infant cereals are fortified in certain nutrients such as iron, thiamine, riboflavin and niacin. Baby cereal products also contain (per serving) similar amounts of macronutrients such as calories, carbohydrates, fats and protein. However, major differences exist. For example, in Canada, Nestle Gerber’s® baby oat infant cereal provides in a (5 tablespoons or 28 grams) serving the following: 15% Daily Value (DV) of calcium, 60% DV of vitamin B12, 100% DV of iron and 0 grams of fiber. But a comparable (1/3 cup or 30 grams) serving of Heinz’s baby oat cereal provides more iron (110% of DV iron), 4 times the amount of calcium (60% DV of calcium), 2 grams of fiber but absolutely no vitamin B12! Not only that, Nestle Gerber’s® baby oat infant cereal contains in a serving 30% DV of biotin, 15% DV of iodide, 15 % DV of zinc and 30% DV of magnesium. However, a similar serving size of Heinz’s baby oat cereal contains no biotin or iodide, only 6% DV of zinc and halfthe quantity of magnesium (15% DV)! It appears that Heinz’sbaby oat cereal is a really good source of iron and calcium per serving, but not so much of the other nutrients.

For plant-based mums, be aware that though you would expect infant cereal to be vegan or vegetarian, that may not be the case. In fact, both the Nestle Gerber’s® baby oat infant cereal and Heinz’s baby oat cereal contain dry skim milk as part of the ingredients! So the next time you go shopping, make sure to check the nutrition facts panel of the infant baby cereal you are planning to buy, to see what nutrition your baby will really be getting from consuming that particular product!

Qn of the Month: Are Legumes & Pulses Just Different Terms for the Same Thing?

 

A: What exactly are legumes and are they the same as pulses? The terms ‘legumes’, ‘pulses’ and ‘beans’ can certainly all be very confusing. A helpful way to keep these straight is to remember that ‘legumes’ is the overall umbrella name, just like ‘fruits’ is the umbrella name for a huge category of different types and varieties of fruits. Legumes simply refer to all plants whose fruit is enclosed in a pod. However, pulses only refer to the dried seed itself. So under legumes are 3 main subcategories: soybeans and peanuts, pulses and fresh beans/peas. I like this graphic from Pulse Canada which illustrates these categories aptly (see source citation for more details):

 

Pulses include dried beans, dried peas, lentils and chickpeas. Pulses are cheap, nutrient dense, low in fat, available throughout the year, and are high in protein and fiber. Soybeans and peanuts are separated out into their own separate subcategory due to their higher fat content. Legumes are also super versatile, as they can be cooked to the age appropriate texture in a variety of forms (e.g., pureed, mashed, or whole/halved but in soft cooked forms) for infants, toddlers and children of varying ages depending on their stage of oral motor development.

 

(Source: Pulse Canada. http://www.pulsecanada.com/about-us/what-is-a-pulse. Accessed March 15, 2017.)

Yum! Toastie Corn Black Bean Soup

Have you ever tried combining some toasted corn kernels with black beans? It’s a fantastic combination of health, taste, colors and texture. Our family tried out and modified a recipe we found a few years ago and it became a family favorite meal option. It’s super easy to make because it builds on a ready to heat can or carton of black bean soup as the base, with more added beans and veggies to pump up the taste and nutrition. Try it out and see for yourself!

Ingredients:

  • 1 can or carton of ready-to-heat black bean soup (e.g., Campbell’s Red Pepper Black Bean Soup)
  • 1 (15 ounce) can of black beans, drained and rinsed well
  • 1-2 cups of water
  • 1 cup of frozen corn kernels (toasted first)
  • 1/4 to ½ cup of chunky salsa or salsa fresca (or to taste)
  • Pepper as desired
  • 1-2 teaspoons of olive oil
  • Can be served with avocado wedges or guacamole and tortilla chips

Directions:

  1. Add the rinsed and drained black beans into a pot with the ready-to-heat commercial black bean soup. Add in 1 – 2 cups of water (or more depending on how thick you would like your soup). Cook over medium heat until the beans soften further and the mixture thickens.
  2. Add additional vegetables if desired (see notes below).
  3. Heat a separate saucepan over medium-high heat. Add 1 – 2 teaspoons of olive oil and heat the frozen corn kernels, stirring frequently until a toasted corn smell begins and the kernels begin to brown. Remove from the heat. Stir these kernels into the soup pot with black beans.
  4. Add 1/4 to 1/2 cup of salsa (homemade or store bought) in and stir well.
  5. Serve soup with tortilla chips, guacamole or avocado wedges (see additional notes below) a sandwich or side salad.

Notes:

You can adjust the amount of water you add, depending on how thick you would like the soup. You may also decide to add the salsa individually at the table according to each person’s taste preference.

It is very easy to modify this recipe especially if you would like to add in more vegetables. For example, you could add in  ½ cup of chopped button mushrooms, a diced orange bell pepper  or a 1/4 cup of chopped mini zucchini wedges into the soup at the beginning when heating up the black beans with water. Another delicious alternative is to cook pasta separately then add some into the final soup before serving. Makes a hearty meal!

To adapt this to a toddler’s meal: You can set aside some of the black bean corn soup for your toddler, prior to adding the salsa. This is so that you can decide how much to add of the salsa (if any) before giving to your toddler. Then you can put some cooked pasta and/or broken up tortilla chips (allow the chips to soften into the soup before offering to toddler) into the soup to serve as an all-in-one meal. Alternatively, offer the black beans, pasta and corn on a plate as delicious finger food pick-me-ups!