Zucchini Ricotta Pancakes
As with zucchini bread, shredded zucchini can add a nutritional boost to pancakes. Folding in whipped egg whites produces truly fluffy pancakes that are brightened with lemon essence. The batter can be prepared the night before, but it’s best to leave it out at room temperature for about one hour before using. Top with berries and maple syrup.
2 cups (500 mL) grated zucchini
1 cup (250 mL) ricotta cheese
4 large free-range eggs, separated
2 Tbsp (30 mL) coconut sugar or other raw style sugar
Zest of 1 lemon
Juice of 1/2 lemon
1 cup (250 mL) organic oat flour
1/2 tsp (2 mL) cinnamon
1/2 tsp (2 mL) baking powder
1/2 tsp (2 mL) baking soda
1/4 tsp (1 mL) salt
1 Tbsp (15 mL) unsalted butter or coconut oil
Place zucchini in colander, sprinkle with salt, and let rest while you prepare batter.
In large mixing bowl, stir together ricotta cheese, egg yolks, sugar, lemon zest, and lemon juice. In separate bowl, stir together flour, cinnamon, baking powder, baking soda, and salt. Gently stir flour mixture into cheese mixture.
Beat egg whites with electric mixer or whisk until soft peaks form. Stir about one-quarter of the egg whites into ricotta mixture and then fold in remaining whites gently but thoroughly. Squeeze excess water from zucchini in colander, then fold into batter.
Heat skillet over medium heat. Add butter or coconut oil to skillet and melt. Pour 1/4 cup (60 mL) batter for each pancake into pan and cook for 2 minutes per side, or until golden. To keep pancakes warm, transfer them onto baking sheet in preheated 200 F (90 C) oven as you go.
Serves 4.
Each serving contains: 344 calories; 18 g protein; 16 g total fat (8 g sat. fat, 0 g trans fat); 33 g total carbohydrates (9 g sugars, 3 g fibre); 403 mg sodium
Power up with protein
Most of us know that protein is important for building muscle mass—but how much should we eat, and when? After exercising, chow down on foods that contain no more than 10 to 20 grams of protein. These Zucchini Ricotta Pancakes are packed with 18 grams of strength-promoting protein, making them a smart (and delicious!) post-workout meal.
source: "Squash It!", alive #383, September 2014
Zucchini Ricotta Pancakes
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
