September is Better Breakfast Month at the American Heart Association. When you think of eating a better breakfast, what comes to mind? Eating whole grains instead of refined, perhaps, cutting back on sugar, or topping your morning cereal with some fresh fruit? All fantastic options. What about adding vegetables? Many Americans struggle to get enough vegetables in our diet in general, let alone at breakfast. But it can be done–and it doesn’t have to mean gnawing on a stalk of broccoli next to your toast and coffee.
These Korean Vegetable Pancakes are a tasty, unique way to make vegetables appealing at breakfast time (for kids and adults alike). After all, who doesn’t like pancakes? Finely grating carrots, zucchini, broccoli, and cauliflower and adding them to an egg and flour-based pancake batter creates a pleasing texture and taste with a hefty dose of health! Some of the nutritional benefits of the veggies in this recipe include:
- Broccoli has plenty of vitamin C, vitamin K, and potassium. New research shows certain compounds in broccoli may be cancer-fighting.
- Cauliflower is rich in fiber, potassium (good for your heart) and vitamin B6 (for energy & brain function).
- Carrots are an excellent source of vitamin A—great for your vision.
- Zucchini is high in fiber, antioxidants, and vitamin A.
In addition to being an excellent choice for health, these pancakes also:
- Have a super-quick cooking time of only 2 minutes per side.
- Could be made for lunch or dinner, served with toppings like ketchup, cream cheese, or teriyaki sauce.
- Could serve as a craveable appetizer, cut into quarters and served on skewers or toothpicks.
- Contain no Korean spices (despite their name) but are extremely flexible as to what herbs or spices could be added for extra flavor.
We’re happy to share that we’ll be demonstrating this Korean Vegetable Pancakes recipe Saturday, September 30th here at the Halle Heart Children’s Museum’s Simple Cooking with Heart program. Join us at 10:30 in the museum’s Kitchen Café for a how-to, recipe card, and free samples.
Here’s to better breakfasts for you and your family!
Korean Vegetable Pancakes
Makes 4 Servings
- 2 1/2 cups ice-cold water
- 1/2 cup roughly chopped carrots
- 1/2 cup roughly chopped zucchini
- 1/2 cup roughly chopped cauliflower
- 1/2 cup roughly chopped broccoli
- 1/4 cup roughly chopped scallions
- 1 1/4 cup all-purpose, whole-wheat flour
- 2 large eggs
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
1 Add enough ice cubes into 2 1/2 cups water to make water ice-cold.
2 In the bowl of a food processor, add carrots, zucchini, cauliflower, broccoli, and scallions. Pulse to puree vegetables until finely chopped-but be careful not to turn the vegetables into liquid.
3 Into a large bowl, add flour, eggs, salt, and pepper. Pour in 2 cups of cold water (without ice cubes). Use a fork to whisk mixture together until combined. Stir in the pureed vegetables. Aim for a pancake-like batter consistency, adding 1 to 2 tablespoons more water if needed.
4 Coat an 8-inch nonstick pan with cooking spray and warm over medium-high heat. Add 1/2 cup batter into the center of the pan. Cook until edges begin to get golden-about 2 to 3 minutes-and then use a spatula to carefully flip. Cook another 1 to 2 minutes until the side is golden. Transfer pancake to a plate. Spray pan with cooking spray and repeat continually until all 8 pancakes are made.
Recipe copyright © 2016 American Heart Association.