Coconut Delicata Squash Pancakes

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These coconut delicata squash pancakes are a fun fall breakfast. Giving a similar effect as a pumpkin bread, the squash in these pancakes give a great heartiness for those fall mornings. Plus, that subtle coconut flavor can’t be beat!

Further Food Nutritionist Commentary:

Depending on what you're making, choose unsweetened or sweetened shredded coconut. This will of course dictate the nutrition profile, but provides additional ways to use--in savory and sweet dishes. 1 ounce/1 serving contains 128 calories, 0.9 g of protein, 14.5 g of carbohydrates, 7.8 g of total fat, and 7.4 g of saturated fat. Both types of coconut are very high in saturated fat, with the unsweetened coconut providing 80% of the daily value (DV) and one ounce of sweetened coconut providing 37% DV per ounce. A high consumption of saturated fat can increase risk for obesity, high cholesterol and heart disease. Coconut flour comes from dried, defatted coconut meat and is rich in fiber and low in digestible carbohydrates. One serving, which is 2 tablespoons, provides 5 g fiber and 8 g carbohydrates. As a wheat free alternative, coconut flour can replace up to 20% of flour in a recipe, but an equal amount of liquid will be needed as well. With its high fiber content, coconut flour doesn't raise blood sugar levels as quickly as other grain based flours.

By Nikki Nies, MS,RD, LD

Coconut Delicata Squash Pancakes

  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Servings: 4

Ingredients

1-2 whole delicata squash (enough for 1 cup after roasted and mashed)
2 scoops Further Food Collagen Peptides
2 tablespoons shredded coconut
2 tablespoons coconut flour
1/2 teaspoon baking soda
4 eggs
1 teaspoon vanilla extract
1 tablespoon almond milk

Instructions

  1. Slice your delicata squash into even slices and remove all seeds. Roast at 375 degrees for about 15-20 minutes depending on how thick you sliced it (ready once soft and fork easily goes into center).
  2. Once squash cools, peel off the skin and mash with a fork.
  3. Measure 1 cup of the mashed delicata squash and mix with all other ingredients.
  4. Spray a non-stick pan with coconut oil and pre-heat over low-medium heat.
  5. Using ¼ cup measuring cup, scoop batter onto hot pan. Flip pancake once you start to see bubbles in the center.
  6. Repeat step 5 with all the batter.
  7. (optional) Melt coconut butter over the stove top and drizzle on top of pancakes.
Slice your delicata squash into even slices and remove all seeds. Roast at 375 degrees for about 15-20 minutes depending on how thick you sliced it (ready once soft and fork easily goes into center). Once squash cools, peel off the skin and mash with a fork. Measure 1 cup of the mashed delicata squash and mix with all other ingredients. Spray a non-stick pan with coconut oil and pre-heat over low-medium heat. Using ¼ cup measuring cup, scoop batter onto hot pan. Flip pancake once you start to see bubbles in the center. Repeat step 5 with all the batter. (optional) Melt coconut butter over the stove top and drizzle on top of pancakes.

Nutrition Information

Per Serving: Calories: 280; Total Fat: 17 g; Saturated Fat: 3 g; Monounsaturated Fat: 5 g; Polyunsaturated Fat: 1 g; Cholesterol: 186 mg; Sodium: 445 mg; Potassium: 466 mg; Carbohydrate: 22 g; Fiber: 3 g; Sugar: 11 g; Protein: 14 g

Nutrition Bonus:

Vitamin C: 12%; Vitamin A: 74%; Iron: 11%; Calcium: 6%

 

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