These nutritious pancakes made with heart-healthy California Avocados are the perfect morning meal for babies, toddlers, and even teens. They come together quickly with wholesome California Avocado, banana, eggs, ricotta cheese, milk, cinnamon, and whole grain oats.
Many thanks to the California Avocado Commission for sponsoring this post.
Did you know that smooth, creamy avocados are a great first food for babies? They’re soft, neutrally flavored, contain good fats and contribute nearly 20 vitamins and nutrients to the diet including a good source of fiber (11% DV), folate (10% DV) and vitamin K (10% DV) along with potassium (6% DV).
And did you know avocados can be used as an ingredient in pancakes?
On this week’s Liz’s Healthy Table podcast, I chat with Katie Ferraro, RD, from Fourtified Family. Katie is an expert on Baby Led Weaning (AKA Baby Led Feeding). She has one-year old quadruplets and a toddler, so she knows a thing or two about feeding babies. And she’s a big fan of avocados, which are sodium and sugar free and easy for tiny fingers to pick up when sliced.
Click the PLAY button above to hear my interview with Katie as she explains the fundamentals of Baby Led Weaning, first foods for babies and ways to incorporate avocados into baby and toddler diets.
Before starting or introducing new foods, parents and caregivers should consult a physician or health care provider. Once your baby is ready to transition to solids (listen to the podcast for details on when a baby is “ready”) Katie recommends cutting soft foods into slices big enough for babies to grab and grip. For my Fluffy Ricotta and California Avocado Pancakes, simply slice each pancake into “sticks” and serve with banana and avocado slices.
When I created this recipe, I intended it to be for babies and toddlers. But when you have a hungry 18-year old in your midst, don’t be surprised if the pancakes disappear as quickly as you can make them!
And speaking of portions, it’s interesting to note that a third of a medium avocado (50 g) is considered a serving. For one to three year olds, a serving is a sixth of a medium avocado (25 g). Click here for more nutrition information on California Avocados for moms and kids. For general nutrition info, visit CaliforniaAvocado.com/nutrients.
- Serves: Serves 10 (1 per baby/toddler or 4-6 serving per youth/adult)
- Serving size: (1 pancake)
- Calories: 188
- Fat: 4g
- Saturated fat: 1g
- Unsaturated fat: Poly (0.7g), Mono (1.8g)
- Carbohydrates: 15g
- Sugar: 2g
- Sodium: 26mg
- Fiber: 3g
- Protein: 5g
- Cholesterol: 47mg
- 1 ripe banana, peeled
- ½ ripe, Fresh California Avocado, seeded and peeled
- 2 large eggs, beaten
- ⅓ cup ricotta cheese
- ⅓ cup whole milk
- 1 tsp vanilla extract
- 1 cup quick cooking oats
- 1 tsp ground cinnamon
- 1 tsp baking powder
- Nonstick cooking spray, as needed
- Place the banana and avocado in a large bowl and mash with the back of a fork or a potato masher until smooth. Whisk in the egg, ricotta cheese, milk and vanilla extract until well combined.
- In a separate bowl, whisk together the oats, cinnamon and baking powder.
- Stir the oat mixture into the avocado mixture until combined. Let stand 10 minutes.
- Lightly oil or coat a large nonstick skillet or griddle with nonstick cooking spray and heat over medium heat. Pour the batter onto the hot skillet 2 heaping tablespoons at a time, forming 2-inch pancakes.
- Cook until the bottoms turn golden, about 3 to 4 minutes. Flip the pancakes, and cook until the other sides are golden, an additional 3 to 4 minutes. Adjust the heat as you go if the bottoms brown too quickly. Repeat with the remaining cooking spray and batter.
- Allow the pancakes to cool slightly. Cut each into four half-inch “sticks,” and serve with slices of banana and avocado.
Here is a complete nutrient breakdown of the recipe (per 2 pancakes):
Do you go gaga when you slice open a gorgeous ripe avocado? I do. What’s your favorite way to add avocados to your family’s table?