These spinach and mushroom pancakes are a delightful and nutritious breakfast option for toddlers. Packed with iron-rich spinach and the earthy flavors of mushrooms, they offer a wholesome start to the day. The addition of ricotta and fresh herbs enhances the taste, making it a meal that both kids and adults can enjoy together.

Full Recipe:

Ingredients

For the pancake batter:

• 150g plain flour
• 2 eggs
• 250ml milk
• 1 tbsp rapeseed oil (or vegetable oil)
• 50g spinach

For the mushroom filling:

• 2 tbsp fresh chopped tarragon
• 2 tbsp fresh chopped parsley
• ½ small onion
• 1 garlic clove
• 500g mixed mushrooms
• Rapeseed oil (or vegetable oil)
• 1 tsp dry thyme
• Juice of ½ lemon

For the ricotta topping:

• 250g ricotta
• 1 lemon (zest and juice of ½)

Directions

1. Prepare the pancake batter: In a bowl, combine the plain flour and eggs. Whisk in the milk and rapeseed oil until the mixture is smooth. Add the spinach and blend until the batter is green and well combined. Let the batter rest for 30 minutes.
2. Cook the mushrooms: While the batter rests, heat some rapeseed oil in a large frying pan over medium heat. Add the chopped onion and sauté until soft. Add the garlic, mushrooms, tarragon, parsley, and thyme. Cook for 10–15 minutes, stirring occasionally, until the mushrooms are tender. Stir in the lemon juice and remove from heat.
3. Prepare the ricotta topping: In a small bowl, mix the ricotta with the lemon zest and juice.
4. Cook the pancakes: Heat a medium frying pan or crêpe pan over medium-high heat and lightly grease it. Pour a ladleful of the spinach batter into the pan, spreading it evenly. Cook until bubbles form on the surface, then flip and cook the other side until golden brown. Keep the pancakes warm in a low oven while you cook the remaining pancakes.
5. Assemble the dish: Serve the pancakes topped with the mushroom mixture and a spoonful of ricotta on the side.

Nutritional Facts

Note: Nutritional values are approximate and may vary based on specific ingredients used.

• Calories: 120 kcal per pancake
• Protein: 6g
• Carbohydrates: 15g
• Dietary Fiber: 2g
• Sugars: 2g
• Fat: 5g
• Saturated Fat: 1g
• Cholesterol: 35mg
• Sodium: 50mg
• Potassium: 150mg
• Vitamin A: 500 IU
• Vitamin C: 10mg
• Calcium: 80mg
• Iron: 1.5mg

Why Spinach and Mushroom Pancakes?

Both spinach and mushrooms are rich in essential nutrients that support a growing child’s health. Spinach, for example, is an excellent source of vitamin A, which is vital for healthy vision and immune system function. It also provides iron, which is necessary for the production of red blood cells, helping to prevent anemia. Additionally, spinach contains vitamin K, which plays a key role in bone health by aiding in calcium absorption.

Mushrooms are a fantastic source of B-vitamins, particularly riboflavin, niacin, and pantothenic acid, which are essential for energy production and the maintenance of healthy skin, hair, and nails. Mushrooms also contain potassium, which helps regulate blood pressure, and selenium, an antioxidant that plays a role in immune function and the prevention of cell damage.

By combining spinach and mushrooms into a pancake, you create a meal that is not only nutritious but also visually appealing. The green color of the spinach adds a fun element to the pancakes, making them more attractive to young children who may be hesitant to eat vegetables.

The Benefits of This Recipe for Toddlers

One of the greatest challenges that parents face is ensuring their toddlers are getting enough vegetables in their diet. Many children are naturally drawn to sweet and savory foods and might resist the idea of eating vegetables. However, incorporating vegetables into dishes they already enjoy, like pancakes, is a clever way to increase their intake without causing a fuss.

This spinach and mushroom pancake recipe is rich in iron, which is essential for the development of a toddler’s brain and the prevention of iron deficiency. Iron is particularly important during the early years of life when brain development is at its peak. The combination of spinach and ricotta adds protein to the pancakes, which helps in muscle development and overall growth.

The recipe is also great for those with dietary restrictions or food sensitivities. It can be easily adapted for children who are lactose intolerant by substituting the ricotta with a dairy-free alternative, such as soy or almond cheese. The pancakes are free from refined sugars, making them a much healthier alternative to store-bought, sugary pancakes.

Nutritional Benefits

This recipe is a well-balanced meal that offers a variety of nutrients crucial for a toddler’s growth and development. Spinach, as previously mentioned, is rich in iron, which is vital for the production of red blood cells and the prevention of anemia. It also contains vitamins A and C, which are important for vision, immune health, and skin health.

Mushrooms add another layer of nutrition with their high levels of B-vitamins, such as riboflavin, niacin, and pantothenic acid, which support energy production and metabolism. They also contain selenium, which plays an important role in protecting the body from oxidative stress, and potassium, which helps maintain normal blood pressure.

The ricotta topping adds calcium and protein, both essential for bone health and muscle development. The calcium in ricotta helps in the formation of strong bones and teeth, while the protein supports tissue repair and growth. The combination of these ingredients ensures that your child is getting a meal that not only tastes good but is also packed with essential nutrients.

How to Serve the Pancakes

These spinach and mushroom pancakes can be served in many different ways, depending on your child’s preferences. For younger toddlers who are just learning to feed themselves, you can cut the pancakes into small pieces or strips, making it easy for them to hold and eat independently. You can also serve them with a variety of dips or toppings, such as yogurt, avocado, or extra ricotta, to add more flavor and texture.

For older toddlers and children, you can serve the pancakes as a full meal with a side of fruit or a small salad to balance out the meal. The pancakes pair wonderfully with a variety of vegetables, making it easy to create a meal that is both tasty and well-rounded. You could also include some scrambled eggs or grilled chicken on the side to add even more protein to the meal.

Making the Recipe More Toddler-Friendly

While the original recipe is already designed with toddlers in mind, there are a few simple adjustments you can make to cater to picky eaters. For example, if your child is not fond of mushrooms, you can blend the mushrooms into a fine paste, which will make it less noticeable in the pancakes. You could also experiment with other vegetables like zucchini, carrots, or peas, which can be finely chopped or blended into the batter to increase the nutritional value without altering the taste too much.

If you find that your toddler prefers a sweeter pancake, you can add a small amount of honey or maple syrup to the batter for a touch of sweetness. This will make the pancakes more appealing to children who may have a preference for sweeter flavors. However, it’s important to remember that these should be used sparingly to keep the pancakes as healthy as possible.

Perfect for Meal Prep

One of the great things about this recipe is that it’s easy to make in bulk, making it perfect for meal prep. You can double or triple the recipe and store the leftover pancakes in the fridge for up to three days. They also freeze well, so you can make a large batch and keep them in the freezer for a quick and easy breakfast or snack option.

To reheat, simply pop the pancakes in the microwave for a few seconds or warm them up in a toaster or oven. This makes it convenient for busy mornings when you need to get a healthy meal on the table quickly.

Conclusion

Spinach and mushroom pancakes are a fantastic choice for a nutritious, toddler-friendly breakfast or snack. They provide a balanced mix of vitamins, minerals, and protein, making them an excellent option for growing children. The combination of spinach, mushrooms, and ricotta ensures that the pancakes are not only delicious but also packed with essential nutrients that support healthy growth and development.