Recipes · Finnish · Desserts
Ålandspannkaka (Åland Semolina Pancake)
One serving has 399 kcal and 12 g protein, and at least a fifth of a woman's daily need of selenium (60%), riboflavin (53%), cobalamin (39%), phosphorus (33%), vitamin A (31%) and thiamin (27%). Ready in 75 minutes.
- Preparation: 25 min
- Cooking: 50 min
- Makes: 1 serving (293 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: dairy, egg, gluten
Ingredients
- 150 g Milk, whole
- 18 g Semolina
- 3 g Butter, unsalted
- 25 g Eggs, whole, raw
- 12 g Sugar
- 0.3 g Cardamom, ground
- 0.2 g Salt
- 8 g Flour, all-purpose
- 15 g Prunes, pitted
- 40 g Water
- 1.5 g Potato starch
- 20 g Cream, heavy
Method
- Bring the milk to the boil, whisk in the semolina and simmer for 5-8 minutes, stirring, until it thickens to a porridge. Let it cool for 15 minutes.
- Heat the oven to 200°C and butter an ovenproof dish.
- Beat the egg with two-thirds of the sugar, the cardamom and salt, then stir it into the porridge with the flour until smooth.
- Pour into the dish and bake for 35-40 minutes, until puffed, set and golden brown on top.
- Meanwhile make the prune cream: simmer the prunes in the water with the rest of the sugar for 10 minutes, until soft, and cut them up. Stir in the potato starch mixed with a spoonful of cold water and bring just to the boil, until it thickens; take it off the heat at once.
- Whip the cream. Serve the pancake warm or cold with the prune cream and the whipped cream.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 399 kcal | 19% |
| Carbohydrates | 50.2 g | |
| Water | 211 mL | |
| Fiber | 2.1 g | 7% |
| Protein | 11.9 g | 25% |
| Tryptophan | 0.16 g | |
| Threonine | 0.46 g | |
| Isoleucine | 0.57 g | |
| Leucine | 0.99 g | |
| Lysine | 0.72 g | |
| Methionine | 0.29 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.6 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.7 g | |
| Histidine | 0.3 g | |
| Fat | 17.3 g | |
| Monounsaturated | 4.7 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.99 g | |
| Saturated | 9.8 g | |
| Trans-Fats | 0.26 g | |
| Cholesterol | 137 mg | |
| Calcium | 211 mg | 21% |
| Copper | 0.15 mg | 17% |
| Iodine | 0 µg | 0% |
| Iron | 1.9 mg | 10% |
| Magnesium | 37 mg | 12% |
| Manganese | 0.31 mg | 17% |
| Phosphorus | 233 mg | 33% |
| Potassium | 409 mg | 9% |
| Selenium | 32.8 µg | 60% |
| Sodium | 186 mg | |
| Zinc | 1.3 mg | 16% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.58 mg | 53% |
| Niacin (vitamin B3) | 2 mg | 14% |
| Pantothenic acid (vitamin B5) | 1.3 mg | 25% |
| Pyridoxine (vitamin B6) | 0.16 mg | 12% |
| Folate (vitamin B9) | 68.3 µg | 17% |
| Cobalamin (vitamin B12) | 0.93 µg | 39% |
| Choline | 100 mg | 24% |
| Vitamin A | 218 µg | 31% |
| Vitamin C | 0.27 mg | 0% |
| Vitamin D (D2 + D3) | 110 IU | 18% |
| Vitamin E | 0.75 mg | 5% |
| Vitamin K | 10.3 µg | 11% |
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
0.5 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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