Iron-boosting Hawaiian Pancakes


Iron Boosting Pancakes

Ahhh, wouldn’t it be lovely to visit Hawaii? You could see the pineapple and sugar-cane fields, then head to the beach to enjoy nature’s beauty while peacefully resting. Well, the reality is that you probably won’t be having a vacation like that until your kids are grown! Until then, why not bring Hawaii to your breakfast table?

These pancakes contain pineapple juice and blackstrap molasses, two staple foods from Hawaii. And, they contain a good amount of iron, too! Not only that, but pineapple juice is packed with vitamin C, which aids in the absorption of plant-based iron (the molasses). It is important to note that calcium inhibits the absorption of plant-based iron, so stay away from substituting the pineapple juice or water with a non-dairy milk high in calcium.



1½ cups whole wheat flour

2 teaspoons baking powder

½ teaspoon salt

1 cup pineapple juice

½ cup water

1 tablespoon canola oil

2 tablespoons blackstrap molasses

Cooking spray, canola oil, or Earth Balance spread to coat pan

Fresh pineapple (optional topping)

Maple syrup (optional topping)

Earth Balance spread (optional topping)  


  1. In a medium bowl, use a fork mix together the flour, baking powder, and salt.
  2. In a small bowl, use a fork to mix together the pineapple juice, water, canola oil, and blackstrap molasses (helpful hint: measure the oil out in the measuring spoon first and then measure the blackstrap molasses—the oil coats the spoon and allows for the molasses to slide right out when you empty it into the bowl.)
  3. Add the contents of the small bowl to the medium bowl and mix together with a fork. If the batter is too thick, add more water. If it is too watery, add more flour.
  4. Heat your cast iron pan and coat with your non-stick agent of choice (cooking spray, canola oil, or Earth Balance spread). After a few minutes, the pan will be ready to cook pancakes.
  5. Depending on the size of your cast iron, you can either make one large pancake or two to three smaller ones. The pancakes will be ready to flip once they start to bubble around the edges.
  6. If you have fresh pineapple on hand, these pancakes taste even better with pineapples on top. You can also top with maple syrup and/or Earth Balance spread.

Posted in Breakfast, Recipes

Ashlee is a mom to three vegan cuties, lawyer, and animal advocate. She has been vegan since 2010. She and her husband are in the process of starting a microsanctuary for farm animals in Orange County, NY. You can send her your questions via email.