Part of National Nutrition Month 2014
Life can be hectic; how
do you make sure you’re starting your day off with the nutrients you need to
make it through the day? Do you usually
drink coffee to hold you over until lunchtime? Waiting until lunch to have your first real
meal can lead to weight gain, lack of concentration, sluggishness, and other
negative health effects. Fortunately, these
banana pancakes are so quick and easy to make, it’s the perfect way to
jumpstart your day with a nutritious breakfast without slowing down your
morning routine. The best part, besides being delicious, is that they are only
two ingredients: one banana and one egg.
Peel one ripe, medium-sized banana and put it in a
bowl. Mash it up using the back of a fork. Then, add one egg. Mix it together and there
you have it! Grease a frying pan and
pour the batter on; this mixture will make about 3 pancakes that are about 3
inches across. Cook on medium-high heat
for about one minute or until small bubbles form on the surface. Flip it and cook for the same amount of
time.
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| Image by Alainna Baxley |
You can also jazz up this simple recipe however you want! A
couple varieties include:
Add ½ - 1 cup of whole-grain oats to the mix
(the more you add, the thicker the batter will be). Pancakes will be a little bigger and take a
little more time to cook. Once they’re
done, cover it in vanilla Greek yogurt.
Top with fresh strawberries and blueberries!
· Mix in some dark chocolate and chopped almonds
to the batter. After cooking, top with
fresh peaches and drizzle on some honey.
Both of these options are a great source of antioxidants,
can help lower cholesterol levels, prevent heart disease, enhance your immune
system, and are high in fiber which will help keep you full throughout the
day. Breakfast can finally be simple,
full of nutrients, and incredibly tasty.
References
Farshchi,
H. R., Taylor, M. A., & Macdonald, I. A. (2005). Deleterious effects of omitting breakfast on insulin sensitivity and fasting lipid profiles in healthy lean women. The American Journal of Clinical Nutrition, 81(2),
388-396.
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