Fitness Recipe: Sweet Potato Pancake with Tuna and Ricotta Cream

If you are looking for a Fitness Recipe, you need to read this incredible recipe that we have selected for you!

For those looking for balanced, practical meals rich in nutrients, pancakes are an excellent option.

Today we bring you a healthy and tasty version: Sweet Potato Pancake with Tuna and Ricotta Cream.

With a good dose of complex carbohydrates, proteins and healthy fats, this recipe is perfect for those who want long-lasting energy and muscle recovery.

Ideal for lunch, dinner or even post-workout, this pancake combines the natural sweetness of sweet potato with the lightness of tuna and the creamy touch of ricotta, resulting in an irresistible combination!

Benefits of Ingredients:

• Sweet potato: one of the best complex carbohydrates, with a low glycemic index, providing energy gradually, which is ideal for long-term physical activities.
• Tuna: rich in high biological value proteins and omega-3 fatty acids, which help with muscle recovery and cardiovascular health.
• Ricotta Cream: lighter than other cheeses, it is an excellent source of low-fat protein, helping to give texture and flavor to the filling.

Ingredients:

For the Dough:

• 200g cooked and mashed sweet potato
• 2 eggs
• 3 tablespoons of oatmeal
• 1 teaspoon of olive oil
• Salt and pepper to taste

For the Filling:

• 1 can of tuna in water (drained)
• 3 tablespoons of light ricotta cream
• 1 tablespoon chopped parsley
• Juice of 1/2 lemon
• Salt and pepper to taste

Method of preparation:

1. Prepare the pancake batter: In a bowl, mix the mashed sweet potato with the eggs, oatmeal, olive oil, salt and pepper. Stir well until a homogeneous dough forms.
2. Cook the pancakes: Heat a non-stick frying pan and pour a ladle of the batter, spreading it out slightly with the back of the ladle. Cook for about 2 minutes on each side, until golden brown. Repeat the process with the remaining batter.
3. Prepare the filling: in another bowl, mix the tuna with the ricotta cream, parsley, lemon juice, salt and pepper to taste. Stir well until a consistent cream forms.
4. Assemble the pancakes: fill each pancake with a portion of the tuna and ricotta cream. Fold in half or roll as you prefer.

Consumption Tips:

• Post-workout snack: this pancake is an excellent option to consume after training, as the combination of sweet potato and tuna helps with muscle recovery and energy replenishment.
• Light meal: can also be eaten at lunch or dinner, accompanied by a green salad, providing a complete, light and nutritious meal.
• Pre-preparation: can be prepared in advance and stored in the refrigerator for up to 3 days. Just heat it up quickly before eating.

Nutritional Benefits:

• Long-lasting energy: Sweet potatoes offer a slow-digesting carbohydrate source, ideal for keeping energy levels stable throughout the day or during long workouts.
• Lean proteins: tuna and ricotta cream provide a good amount of low-fat protein, ideal for those looking to gain lean mass or recover muscle quickly.
• Practicality: easy to prepare and extremely versatile, this pancake can be adapted with other fillings and fits into different meals throughout the day.

This recipe of Sweet Potato Pancake with Tuna and Ricotta Cream It is an excellent way to maintain a balanced and tasty diet, without giving up the nutrients necessary for good performance in training and in everyday life.

Keep following the Sports On The Net for more fitness recipes and nutrition tips that will help you achieve your goals with health and energy!