I know, I know, most of my recipes contain bananas, lol. It is mainly because I always have them on hand (I usually eat one a day). Bananas are great natural sweeteners, they provide carbs for energy, contain fiber, potassium, vitamin C, vitamin B6 and antioxidants. These nutrients improve digestive and heart health as well as many other health benefits! Bananas are unique in terms of their carbohydrate and sugar content. Even though they are sweet and people believe bananas are "bad" since they contain around 15 grams of natural sugar, they actually rank low in their glycemic index (GI) value. The reason for this is because of their fiber content, which helps regulate the speed of digestion. Within their fiber content, they also contain pectins that helps normalize the rate of carbohydrate digestion and moderates the impact of the banana on blood sugar. The fructooligosaccharides in bananas also help with the digestive process that are typically not broken down by enzymes. Instead, they reach the lower intestine and get metabolized by bacteria, helping to maintain the good bacteria.*
Since I always eat a banana before or after breakfast/my workouts, I like to mix it up so I don't get bored. I ran out of my normal oatmeal so I decided to make simple banana egg pancakes. I made these mini because I figured I could eat 2 before a run and then have the other 3 after. I like these because they are easy on my stomach, contain 17 grams of protein per serving and are gluten-free and dairy-free. They are easy to just grab and eat cold but are even better after heating them up in the toaster oven! I ate mine plain but they would also be delicious topped with peanut butter, a little maple syrup and some blueberries. Let me know how you like to eat them!
Servings: 3 (5 mini pancakes each)
Prep/Total Time: 20 minutes
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I am a food loving, activity seeking health coach who resides in Franklin, TN with my husband and two sweet dogs (Lola & Penny).
I believe everyone should eat balanced and not cut food groups if you don't medically need to. All foods can fit in a healthy diet. Unfortunately, I have to avoid gluten and also limit myself with dairy, so my goal is to provide healthy, gluten-free/dairy-free recipes so EVERYONE can enjoy all foods, even if you do have to cut out certain food groups. My recipes are encouraged for everyone to eat, not just for those with sensitivities/allergies! Most of my recipes can be easily converted by using real dairy and whole-wheat in place of my allergy-free substitutes.
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