Iodine is considered one of the body’s vital minerals, responsible for regulating the function of the thyroid gland, which, on the other hand, influences almost all the metabolic processes in the body.
Why pancakes in this article? Because eating healthy doesn’t necessarily mean gross and bland food. Because everyone deserves to eat what they like. And because not everything that is sweet is bad for you. A few simple changes in the classic American pancake recipe base will turn your favorite breakfast into a healthy snack. Plus, easy pancake recipes allow experimenting with other ingredients that will make them even healthier without spoiling their deliciousness. Like those rich in iodine.
Make Your Pancakes Healthier
- Replace regular flour with whole wheat, oatmeal, coconut flour, almond flour or soy flour;
- Replace regular refined sugar with honey, pure maple syrup, molasses, agave syrup or stevia;
- Use raw milk. The process of pasteurization “kills” many of the nutrients in cow milk, including iodine;
- Use healthier vegetable oil alternatives both in the batter and for frying, like olive oil or coconut oil.
- Use yogurt (preferably organic and raw). It will not only contribute fluffiness and softness, but it will also pack your pancakes with iodine;
- Eggs are also a rich source of iodine. Now you have e great iodine-packed starter pancake batter.
Pack Your Pancakes with Iodine-Rich Foods
Studies have shown that many adults don’t consume enough iodine-rich foods and are deficient in iodine. Iodine deficiency may lead to many serious conditions like muscle pains, weakness, problems with concentration, as well as increased risk for developmental issues in babies and children.
Here are some suggestions on how to incorporate iodine-rich foods in your pancake recipes.
Banana can replace both flour and sugar in the pancake recipe. It gives the necessary thickness and natural sweetness and makes the pancakes healthier. Just mix it with an egg and baking powder and spice with cinnamon.
You can also add a banana to the standard recipe (make sure you are using the abovementioned healthier options, though). The recipe I like combines one mashed banana with vanilla, coconut flakes, and macadamia nuts. Serve with pure maple syrup on top.
Raw cheese is an excellent source of iodine. Simply add a cup of grated cheese to the pancake batter. You can also prepare a cheese glaze by melting some cheese and mixing it with butter, powdered sugar, milk and vanilla extract.
There is a recipe that suggests adding two tablespoons of prune puree to the batter. You can also prepare somewhat thinner (crepe-like) pancakes and wrap them around a prune filling, made with chopped prunes soaked in rum for about 20 minutes, butter, walnuts, honey, and cream. Cover in chocolate glaze made by melting dark chocolate chips mixed with coconut oil.
Draw inspiration from Korean savory pancakes and include iodine-enriched foods like peas or corn in the batter. These recipes allow including meat, seafood or fish. If you like fish, choose wild cod. Serve with a sauce on the side as lunch or light dinner.