Easy Recipes for Cyclists: Sweet Potato Pancakes

Eating healthy doesn’t have to be boring or bland

Sweet potato pancakes.     Photo: Sonya Looney

Sweet potatoes are one of the best sources of carbohydrates for the endurance athlete. They are high in carbohydrates, but have a relatively low glycemic index (GI), which translates to a slower burn. High GI foods contribute to spikes in blood sugar and are not ideal. Sweet potatoes are also an excellent source of vitamin A and C, manganese, potassium, and beta-carotene. Some studies have even shown that the phyto nutrients in sweet potatoes reduce inflammation.

Cooking these pancakes in grapeseed oil enhances the flavor with a nutty taste. Grapeseed oil in itself has a multitude of health benefits, including being an anti-inflammatory and antioxidant. It also has a high smoke point, so it’s good for cooking in a pan.

Servings: 2

INGREDIENTS
1 cup all purpose flour
1/2 tsp salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1 1/2 tsp baking powder
1 egg
1 T melted butter
Grapeseed oil for cooking
1/2 cup chopped pecans
1 cup mashed sweet potatoes
1 cup milk
Berries to garnish

INSTRUCTIONS
Mix dry ingredients and set aside. Cut sweet potato into medallions and boil until soft (10-15 minutes). Mash with a fork on a plate. In another large bowl, stir egg until smooth. Add melted butter and sweet potatoes. Add milk. Note that the milk can be dairy, almond, soy, hemp, or whatever other variety you desire. Add in dry ingredients and pecans. Mix until smooth in a batter.

Heat grapeseed oil in a pan and pour 1/4 cup batter into the oil to cook. Garnish finished pancakes with berries of choice and maple syrup.

Sonya Looney is a professional mountain biker focusing on ultra endurance and stage racing events. She was selected to the USA Marathon World Championships team in both 2010 and 2011.

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