Peanut Butter and Banana Pancakes
This recipe has been provided by Charlie Shotton-Gale (Personal Trainer & International Power Lifter).
Ingredients
- 1 egg
- 1 tablespoon of Peanut butter
- half a large banana
- 50ml Milk
Method
- Put all ingrediants in a food blender (or a bowl if you only have a handheld blender)
- Mix them together for 1-2 minutes. Take care about the consistency, you want it so that it is thick enough to bind together when cooking but not so thick it can’t pour. About the consistency of soup.
- In a frying pan warm up (but not so that it is piping) some olive oil. IT IS IMPORTANT that the oil doesn’t get too hot because this will damage the fat molecules and make this meal less healthy – not want we want!
- Once the oil is thin enough to run all over the base of your pan, pour in your mixture and turn the heat down to just above simmer. (again just trying to keep the integrity of the ingrediants)
- Once the underside is cooked you can either carefully flip it over (because there is no flour or oats it will be weak so be careful) or grill it so you avoid the flipping process.
- Serve hot, or make a few (by increasing the amount of ingredients) and keep them for another meal. These pancakes should keep 3-4 days in a refridgerator
Variation
If you need a high carb diet, or are active in high intensity Cardiovascular sports such as football, rugby, cycling or running, then you will need a lot of energy.
Try adding 40g of oats to the mixture when in the blender.
This will thicken the consistency so you may need more milk and, obviously, it will expand the volume of the product so don’t be surprised if you have a lot of pancake on your hands!
It may also produce a slightly ‘drier’ pancake, so sprinkling a small amount of honey on the finished pancake may help
TIPS
- VARY YOUR PANCAKE.Try adding honey instead of banana to the mixture. Or perhaps less peanut butter more banana (or vice versa).
Don’t be afraid to play around with the ingredients so you find a pancake you like
- TAILOR YOUR PANCAKE TO YOUR REQUIREMENTS.I need a high protein diet, but on some days I do need extra energy so some mornings I have it with oats/wholegrain flour, some days without!
If you do try out this recipe, or have any questions, please email us or write on our Facebook Page
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Category: mikes Healthy Cook Book, Nutrition
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