Ingredients
Asparagus & Leek Pancakes:
3 tablespoons neutral coconut oil, divided
1 medium leek, white and pale green parts only, sliced
1 bunch (about 14 oz/400g or 16 fat spears) asparagus, tough ends removed, sliced
Sea salt and freshly ground black pepper
2 cups watercress or spinach leaves
1 cup (100g) sprouted or whole-grain spelt flour or buckwheat flour
1 1/2 teaspoons baking powder
1 teaspoon maple syrup
3/4 cup warm water (1 cup, if using buckwheat flour)
Apple-Miso Mayo:
2 medium apples, peeled, cored, and chopped
1 tablespoon apple cider vinegar
1 teaspoon coconut sugar or other sugar of choice
3 tablespoons purified water, plus more if needed
2 teaspoons Dijon mustard
2 teaspoons unpasteurized miso paste
1/8 teaspoon sriracha
1 1/2 teaspoons freshly squeezed lemon or lime juice
Freshly ground black pepper
1/3 cup plus 1 tablespoon olive oil
Sea salt, to taste
Instructions
Asparagus & Leek Pancakes
Warm 1 tablespoon coconut oil over medium-high heat. Add leeks and sauté for 5 minutes.
Add the asparagus, salt, and black pepper to taste. Add spinach, stir until the leaves have wilted. Taste and add salt if needed
Combine the flour, baking powder, and a large pinch of salt in a medium bowl. Add the remaining coconut oil, the maple syrup, and warm water to the flour mixture and mix just to combine.
Add 2 heaping tablespoons of batter per pancake to the pan. Cook pancakes until their edges darken and dry out a bit.
Serve right away with Apple-Miso Mayo or yogurt.
Apple-Miso Mayo
Combine the apples, apple cider vinegar, sugar, and water in a medium saucepan over medium-high heat, until apples are completely soft.
Combine the cooked apples, mustard, miso paste, sriracha, lemon or lime juice, and black pepper in a blender.
Taste for salt and adjust if needed.
Key Points About Ingredients:
- Asparagus is a powerhouse vegetable rich in folate, vitamin K, and prebiotic fiber that supports gut health.
- Sprouted or whole-grain spelt flour offers more fiber, protein, and micronutrients than refined white flour, making these pancakes more nutritious.
- Unpasteurized miso paste provides beneficial probiotics and adds a deep umami flavor to the apple-miso mayo — add it after cooking to preserve its live cultures.
- Leeks belong to the allium family and contain kaempferol and polyphenols linked to heart health and anti-inflammatory benefits.
- Coconut oil used here is neutral-flavored, meaning it won't impart a coconut taste, making it ideal for savory cooking.
- Watercress is one of the most nutrient-dense leafy greens available, rich in vitamins C, K, and A as well as glucosinolates with potential cancer-protective properties.
Key Nutritional Insights:
- Each pancake provides a balanced mix of complex carbohydrates from spelt flour and fiber from asparagus and leeks, supporting steady energy levels.
- The olive oil in the apple-miso mayo contributes heart-healthy monounsaturated fats that help absorb fat-soluble vitamins from the vegetables.
- The combination of asparagus and miso provides a notable boost of folate and B vitamins, important for cell health and energy metabolism.
- Apple cider vinegar and lemon juice in the mayo add acidity that brightens flavors while also supporting healthy digestion.
- This recipe is entirely plant-based and dairy-free, making it suitable for vegan diets while still delivering approximately 5g of protein per serving.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories148
- Standard DV% Daily Value*
- Total Fat9 g72 g12.5%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat1 g
- Monounsaturated Fat5 g
- Cholesterol0 mg300 mg0%
- Sodium135 mg2300 mg5.87%
- Total Carbohydrate15 g275 g5.45%
- Dietary Fiber2 g28 g7.14%
- Total Sugars4 g
- Added Sugars1 g50 g2%
- Sugar Alcohal0 g
- Protein3 g50 g6%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium45 mg1300 mg3.46%
- Iron1 mg18 mg5.56%
- Potassium210 mg4700 mg4.47%
- Vitamin A320 mcg900 mcg35.56%
- Vitamin C (Ascorbic Acid)8 mg90 mg8.89%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K28 mcg120 mcg23.33%
- Vitamin B1 (Thiamin)0.1 mg1.2 mg8.33%
- Vitamin B2 (Riboflavin)0.07 mg1.3 mg5.38%
- Vitamin B3 (Niacin)0.8 mg16 mg5%
- Vitamin B6 (Pyridoxine)0.1 mg1.7 mg5.88%
- Folate48 mcg400 mcg12%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin1 mcg30 mcg3.33%
- Vitamin B5 (Pantothenic acid)0.3 mg5 mg6%
- Choline12 mg550 mg2.18%
- Phosphorus72 mg1250 mg5.76%
- Iodine2 mcg150 mcg1.33%
- Magnesium22 mg420 mg5.24%
- Zinc0.4 mg11 mg3.64%
- Selenium4 mcg55 mcg7.27%
- Copper0.1 mg0.9 mg11.11%
- Manganese0.5 mg2.3 mg21.74%
- Chromium2 mcg35 mcg5.71%
- Molybdenum8 mcg45 mcg17.78%
- Chloride55 mg2300 mg2.39%
