Recipes · American · Bakery
Berry and Cream Pancakes
One serving has 579 kcal and 11 g protein, and at least a fifth of a woman's daily need of vitamin A (69%), choline (45%), riboflavin (41%), selenium (39%), cobalamin (30%) and phosphorus (26%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (222 g)
- Difficulty: Easy
- Diets: Atkins Diet, Gluten-free, Halal, Kosher
- Contains: dairy, egg
Ingredients
- 50 g Egg, whole, raw
- 57.5 g Cream, fluid, heavy whipping
- 50 g Blueberries, frozen, unsweetened (Includes foods for USDA's Food Distribution Program)
- 50 g Cheese, cream
- 2 g PSYLLIUM HUSK SOLUBLE FIBER POWDER
- 12.5 g Coconut oil
Method
- Prepare Batter: In a medium-sized bowl, combine the eggs, cream cheese, and psyllium husk. Mix them and let it sit for 5-10 minutes to thicken slightly.
- Cook Pancakes: Heat the butter or coconut oil in a non-stick skillet. Cook the pancakes over medium heat for 3-4 minutes on each side. Keep them small in size for easier flipping.
- Whip Cream: In a separate bowl, whip the heavy cream until soft peaks form
- Serve: Plate the pancakes and top with the whipped cream and your choice of berries.
- Chef's Tips: Consistent Size: Use a spoon or a measuring cup to pour the pancake batter onto the skillet. This ensures that all pancakes are of the same size and cook evenly. Psyllium Husk: The psyllium husk acts as a binder and gives the pancakes a fluffy texture. Don't skip it! Heat Control: Ensure the skillet is not too hot when cooking the pancakes. A medium heat ensures they cook through without burning.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 579 kcal | 27% |
| Carbohydrates | 12.8 g | |
| Water | 141 mL | |
| Fiber | 2.9 g | 10% |
| Protein | 11.1 g | 23% |
| Tryptophan | 0.07 g | |
| Threonine | 0.19 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.48 g | |
| Lysine | 0.36 g | |
| Methionine | 0.14 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.23 g | |
| Tyrosine | 0.23 g | |
| Valine | 0.3 g | |
| Histidine | 0.13 g | |
| Fat | 55.6 g | |
| Monounsaturated | 12.3 g | |
| Polyunsaturated | 2.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 2.4 g | |
| Saturated | 35.3 g | |
| Trans-Fats | 1.3 g | |
| Cholesterol | 321 mg | |
| Calcium | 115 mg | 11% |
| Copper | 0.03 mg | 3% |
| Iron | 1.4 mg | 8% |
| Magnesium | 16.5 mg | 5% |
| Manganese | 0.08 mg | 4% |
| Phosphorus | 184 mg | 26% |
| Potassium | 233 mg | 5% |
| Selenium | 21.6 µg | 39% |
| Sodium | 240 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.45 mg | 41% |
| Niacin (vitamin B3) | 0.34 mg | 2% |
| Pantothenic acid (vitamin B5) | 0.61 mg | 12% |
| Pyridoxine (vitamin B6) | 0.11 mg | 8% |
| Folate (vitamin B9) | 45.8 µg | 11% |
| Cobalamin (vitamin B12) | 0.71 µg | 30% |
| Choline | 193 mg | 45% |
| Vitamin A | 481 µg | 69% |
| Vitamin C | 1.6 mg | 2% |
| Vitamin D (D2 + D3) | 36.2 IU | 6% |
| Vitamin E | 1.7 mg | 12% |
| Vitamin K | 11.3 µg | 13% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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