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Recipe: Korean Vegetable Pancakes

By |September 29th, 2017|Categories: Events, Health & Nutrition, Recipes|Tags: , , , , , , , , |Comments Off on Recipe: Korean Vegetable Pancakes

KOREAN-VEGETABLE-PANCAKES-min-300x158 Recipe: Korean Vegetable Pancakes

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

(An American Heart Association Recipe.)

Makes 4 Servings

Ingredients:

Directions:

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.

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Recipe: Apple Nachos

By |July 18th, 2017|Categories: Recipes|Tags: , , , , , , , |Comments Off on Recipe: Apple Nachos

apple-nachos-sized Recipe: Apple Nachos

Maybe you started off the summer with visions of feeding your kids healthy meals and snacks galore, making their little hearts sing with fruit and veggie-loving delight. Yes! you said to yourself. It can’t be that hard! I’ll just find some cute, creative ideas on Pinterest to turn fruits and veggies into appealing treats. You know, something simple and easy to whip up in a flash, like…

Watermelon-ship Recipe: Apple Nachos

(Just kidding.)

And then, somewhere along the way, it the “fruit” part turned into fruit snacks, the veggies were nixed entirely, and the feeding part turned into, well, this:

FeedingFrenzy Recipe: Apple Nachos

It’s ok. We’ve all been there. But if your best-laid summer plans for healthy snacks have gone a bit off the rails, it’s not too late to get back on track. Did you know that the American Heart Association has an entire website of simple, heart-healthy recipes? These Apple Nachos from the AHA’s recipe repertoire turn an everyday snack into something a little more special—without a ton of effort or any fancy ingredients. Apple slices are layered with healthy toppings of cranberries, nuts, and a peanut butter drizzle to achieve a “nacho” effect. Kids can even get involved with the preparation by sprinkling their own toppings. It’s a simple kid-pleaser that’s big on taste and presentation.

From all of us at the Halle Heart Children’s Museum, have a safe and healthy rest of your summer!

Apple Nachos

Ingredients:

1/3 c. dried, unsweetened cranberries or raisins
1/4 c. sliced, unsalted almonds
2 Tbsp. hulled, unsalted sunflower seeds
3 red or green apples
1-2 tsp. lemon juice
2 Tbsp. water
1/4 c. reduced-fat smooth peanut butter
1 Tbsp. honey

Directions:

  1. In a small bowl, combine dried cranberries/raisins, almonds, and sunflower seeds.
  2. Core each apple and thinly slice into about 12 pieces each. Layer half the apples onto a large plate or platter. If the apple slices will be sitting out for awhile, sprinkle them with the lemon juice to prevent browning.
  3. Using the microwave or a teapot, bring 2 Tbsp. water to a boil. In a small bowl, combine water, peanut butter, and honey. Stir mixture until smooth.
  4. Drizzle half the peanut butter mixture over the apples on the platter, then sprinkle with half the cranberry mixture. Layer the remaining apples on top and repeat with remaining peanut butter and cranberry mixture. Serve.