Coach Mary's Tasty tips #7

DavidKelly
Thursday, March 8, 2018 - 12:58
Hi gang! I hope you enjoyed all the snow last week, I know I did! I also know that I had a bit too much to eat during those days, and you might have too?! With that in mind, this week I hope to help you (and me) get that diet back on track with a healthy recipe. Today I am sharing with you my favorite recipe for healthy pancakes. I love making these for breakfast, mid-day snacks, or maybe even for “breakfast for dinner”. They are very easy to make and they have no added sugars nor processed ingredients in them. Here it is:

 

Healthy banana pancakes:

- Ingredients:

  • 2-2.5 bananas (depending on size)

  • 6 medium eggs

  • 100 grams of natural greek yogurt

  • 250 grams of oat flour

  • 1tsp of cinnamon

  • 1tsp of baking powder


- Steps:

  • Mash the bananas

  • Add eggs, yogurt, oat flour, cinnamon, and baking powder

  • Mix all, preferably in a blender to make the batter smooth

  • Let it sit for a few minutes to let the batter thicken a bit. The more you let it sit, the thicker it gets. I usually leave it for at least 10-15 minutes.

  • Pour the batter onto a hot pan/pancake maker/electric griddle/whatever you have available

  • Flip them once you start seeing some bubbles on the surface of the pancake

  • Once you let them cook on both sides they should be ready to eat

  • Enjoy! J


- Nutritional information per pancake: (makes 12 pancakes)

  • Calories: 131kcals

  • Carbohydrates: 18.7g

  • Sugar: 4.7g (from the bananas mostly. No added sugars)

  • Protein: 6.3g

  • Fat: 3.7g


- Suggestions:

  • Toss some blueberries into each pancake when you pour the batter onto the griddle if you want to change them up a little bit

  • They go well with yogurt, maple syrup, fruit, peanut butter, or really anything you may want to put on top of them

  • I make a personalized peanut butter sandwich with two pancakes for a filling and nutritional snack/pre-workout meal


 

I hope you like these!

Coach Mari