With the banana pancakes you will ensure an optimal carbohydrate intake first thing in the morning. This is great if you are going to do physical exercise right away.
The recipe for banana pancakes is very simple. With it you can prepare breakfasts and snacks, ensuring success. In addition, these preparations can be accompanied by many other products, such as nut creams or chopped fruit. This improves the nutritional density of the final dish.
Now, keep in mind that it is essential to introduce banana pancakes in the context of a healthy and varied diet. It is optimal to be able to satisfy the macro and micronutrient requirements on a daily basis, in order to avoid the development of complex pathologies that may condition the state of health.
For the elaboration of the banana pancakes the following ingredients are needed:
1 cup of wheat flour. It is always preferable to use the full version.
2 tablespoons of coconut or panela sugar.
2 teaspoons of baking powder.
Cinnamon powder to taste
A pinch of salt.
1 cup of whole cow’s milk.
A large ripe banana.
Extra virgin olive oil.
Step by Step
The first thing to do is mix all the dry ingredients in a bowl until they are perfectly integrated. These are flour, sugar, yeast, cinnamon, and salt. We recommend not overdoing it with this last ingredient, a pinch will be enough to enhance all the final flavors.
Once all these elements are mixed in the bowl, the liquid part begins to be added. It is important to mash the banana to introduce it along with the rest of the ingredients. The milk, egg, and vanilla extract will also pour into the bowl at this time. Everything is mixed again, seeking to obtain a homogeneous final mass.
When the preparation is ready, it will have to be cooked. For this, it is advisable to smear the bottom of a pan with extra virgin olive oil. This will prevent the pancakes from sticking. Once it is very hot, the dough begins to form, forming small circular pancakes.
The size can be chosen to suit each individual, but we recommend that they be thin. Wait 2 minutes and turn it so that it browns on both sides.
Once the pancakes are ready, it is time to choose the side. Plain yogurt is usually a good option, as well as cut fruit or peanut butter. In any case, if you opt for the latter, moderate the amounts, since it is a food with a high energy density.
Nutritional properties of banana
We do not want to say goodbye without talking about the nutritional properties of banana, since it is a food capable of providing health benefits. It should be noted that its nutritional value may vary depending on the degree of maturation, especially with regard to carbohydrates.
Within the section of micronutrients, the banana stands out for its concentration of potassium, an element that has been shown to help reduce blood pressure.
According to a study published in the International Journal of Cardiology, this mineral is capable of exerting an antagonistic effect to sodium, thus compensating for its intake. Especially hypertensive individuals should ensure its consumption.
Likewise, it should be noted that the banana stands out for its very beneficial vegetable fiber content. This substance has the ability to increase the volume of the fecal bolus, causing a more efficient activation of the mechanoreceptors of the digestive tract.
According to research published in Alimentary Pharmacology & Therapeutics, fiber consumption is associated with a reduction in constipation.
However, when the banana is eaten while it is still a little green, the contribution of a significant amount of resistant starch is also guaranteed. This element has been shown to function as a prebiotic at the intestinal level, fermenting and causing the growth of microbiota bacteria.
From here you can experience health benefits, such as a more efficient functioning of the metabolism. This reduces the risk of developing chronic diseases, such as type 2 diabetes.
Make banana pancakes for a variety of breakfasts
With the banana pancakes you will ensure an excellent supply of carbohydrates to start the day with energy. In addition, if you accompany these foods with edibles that stand out for their protein content, you will get a fairly balanced and complete consumption of nutrients.
Now, keep in mind that it is not a recipe to consume daily, since it has added sugars inside. The best thing to do is to plan for day-to-day breakfasts that provide complex carbohydrates, such as those made from oats.
The ripe banana also has less fiber and more sugars than the one that is still a little green. Remember that to achieve good health it is necessary to combine a good diet with regular physical exercise. Ensuring a good night’s rest will also make a difference.