Pancakes Can Be a Superfood Too

Especially when you follow this recipe says Kat Ashmore. She worked as an assistant to Martha Stewart and now she's striking out on her own with a new cookbook called Bit Bites. Kat came by Tonia's Kitchen to talk about her recipe for Superfood Pancakes that are actually based on Cauliflower, which really takes on just about everything you send its way. Kat told Tonia she mixes all the ingredients in a blender and only has to fry them for a few minutes. They're way healthier than standard buttermilk pancakes, and just as tasty!

These Pancakes Won't Weigh You Down

   

These pancakes are so light and airy, you'll think they were clouds (of the atmospheric sense, not the internet kind). Amy Traverso, who wrote the newly revised Apple Lover's Cookbook, stopped by Tonia's Ktichen to talk about her delcious Apple and Cardamom Pancakes, which are so light and fluffy, they really allow the flavor to shine here. Amy says she uses McIntosh Apples, along with apple cider, on top of the Cardamom, and separates both the eggs and the yolks while preparing the batter. You know, fall always was the perfect time for pancakes, and these make the season even more special!

Ingredients

• 1 ¹⁄3 cups all-purpose flour
• 2 tablespoons granulated sugar
• 1 ½ teaspoons ground cardamom
• 1 ½ teaspoons baking powder
  
  
  
• ¾ teaspoon table salt, divided
• 6 large eggs, separated, at room temperature
• 1 cup whole milk, at room temperature
• 2 teaspoons vanilla extract
• ½ cup sweet apple cider, at room temperature
• 1 large tender-tart apple, such as McIntosh, peeled, cored, and finely diced
• Vegetable oil spray for cooking
• Butter and maple syrup, for serving

Instructions

Preheat the oven to 350°. Set a flat griddle to medium-high heat.

In a large bowl, whisk together the flour, sugar, cardamom, baking powder, and ½ teaspoon salt. In a small bowl, whisk the egg yolks, milk, and vanilla until smooth. Add the cider and whisk to combine. Add the wet ingredients to the dry and whisk just until smooth. Do not overmix.

In a large bowl, using a standing or handheld mixer, beat the egg whites with the remaining ¼ teaspoon salt until they reach firm (but not dry) peaks (when you lift the whisk out of the eggs, the whites should form a peak that curls over only slightly). Gently fold half the egg whites into the batter until mostly evenly mixed. Repeat with the remaining whites until no streaks remain. Fold in the apple.

Spray your griddle with vegetable oil spray. Spoon out about ¹⁄3 cup batter onto the griddle at a time, leaving plenty of room between each pancake. For extra height, let the pancakes set for a minute, then spoon a few tablespoons of additional batter on top. Cook just until the bottom is golden brown, about 2 minutes. Spray the top of the pancakes with a bit of cooking vegetable oil spray, then flip. Cook until the bottom sets, 2 minutes more, then transfer to a baking sheet in a single layer and bake in the oven until the center sets, about 3 minutes. Repeat with the remaining batter. Serve warm, with butter and maple syrup.  

Pancakes Are Golden Brown...Normally

But not these pancakes. Instead, these pancakes are as red as rubies. ABC's Good Morning America Food Contributor George Duran stopped by Tonia's Kitchen to talk about his Red Velvet Pancakes. Now red velvet cake is amazing on its own, now try it on one of America's favorite breakfast foods. And there's a twist, instead of artificial food coloring to turn those pancakes red, Chef George told Tonia he mixes beet juice into the batter. So not only are these pancakes naturally sweet, they have more nutritional value then your average flapjack.

• 1 cup whole wheat flour
• 1 cup unbleached white flour (or light spelt flour)
• 1 1/2 Tbsp. baking powder
• 1 Tbsp. cocoa powder
• 2 Tbsp. white cane sugar
• 1/2 tsp. salt
• 2 large eggs, beaten
• 1/4 cup butter, melted
• 2 cups milk
• 1 tsp. vanilla
• 2 cups of pressed beet juice

1. Whisk all the dry ingredients together.
2. Add beet juice with the milk and mix
3.  Pour into a mixing bowl. Place the butter into a small saucepan and heat gently until melted. Add the remaining 1 cup of milk to the melted butter and heat for another minute until warm but not boiling. Add the warmed milked and butter mixture, the beaten eggs, and the vanilla to the beet and milk puree in the mixing bowl. Mix together well, until smooth and uniform.
4. Add the wet ingredients to the dry mix and gently fold in until incorporated. Do not overmix or you will have rubbery pancakes. Small lumps in the batter are ok. The batter should be fairly thick but you may need to add a few more tablespoonfuls of milk to lighten it up. Allow your batter to rest for 20 to 30 minutes, without stirring it. This helps the gluten relax so the pancakes will be tender.
5. Heat a skillet or griddle on medium-low heat, adding small amount of oil (I like to use grapeseed oil because of its high smoking point. Spoon in the batter, about 1/4 cup at a time. Allow the pancake to start bubbling and once it is dry around the edges, flip it over. Resist the urge to press the pancakes down with the spatula, this is a sure way to take the fluff out of your pancakes. Serve warm.