Banana pancakes
Banana pancakes
Ingredients To make 6 regular sized pancakes: ● ● ●
4 eggs 2 bananas 1 tsp of cinnamon or pumpkin spice
How to Make Them 1. Turn the stove onto a medium heat and spray the skillet with cooking spray 2. In 1 bowl, mash all 2 bananas together 3. In another bowl, whisk the 4 eggs together 4. Combine the eggs and bananas 5. *You can add 1 tsp. of pumpkin spice or cinnamon to the mixture* 6. Pour ¼ cup of pancake mixture onto the hot skillet 7. Wait until it’s ready to flip (1-2 minutes per side) 8. Spread peanut butter or almond butter on top instead of maple syrup for extra protein
Benefits of Bananas & Eggs Bananas ● contain potassium ● are a low sodium fruit, which helps protect your cardiovascular system ● are helpful in overcoming depression ● aid in digestion, vision, and keeping bones strong ● also cut the risk of kidney cancer by 40%. Eggs ● very high in protein ● contain phosphorus, potassium, & calcium ● contain good fats (monounsaturated, polyunsaturated) ● is an emulsifier which holds the pancake together
2 Pancakes Per Serving (w/o PB) Banana Pancakes ● ● ● ● ● ● ● ●
62 calories 2 g of fat 6 g of carbs 5 g of protein 36 mg of sodium 4 g of sugar 2 g of fiber 2 g of monounsaturated fat
Bisquick pancakes ● ● ● ● ● ● ● ●
180 calories 6 g of fat 24 g of carbs 6 g of protein 560 g of sodium 1 g of sugar 1 g of fiber 1 g of trans fat
Ingredients in Bisquick pancakes ●
Enriched Flour Bleached (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, folic acid)
●
Partially Hydrogenated Soybean and/or cottonseed oil
●
leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate)
●
dextrose
●
salt
Disadvantages of Bisquick Trans fats are oils that have been chemically-altered (through a process called hydrogenation) from their original liquid states, into solid shortening. Eating foods with trans fats increases the risk of heart disease because they clog arteries. Partially hydrogenated oil provides a good alternative when it comes to taste, texture, and stability, so manufacturers started using these oils instead of animal fats because using partially hydrogenated oils are cheaper..
How our pancakes are better 1. They are LOADED with protein, vitamins, and are low calorie (good breakfast before working out) 2. No milk, butter, oil, saturated or trans fats, or processed ingredients 3. They are so moist that you don’t need maple syrup (extra sugar) 4. Ingredients can be found in almost every home 5. The cinnamon added in the pancakes boosts your metabolism and helps you to lose weight
Work Cited http://www.livescience.com/45005-banana-nutrition-facts.html
http://blog.fooducate.com/2010/08/29/bisquick-a-shortcut-loaded-with-trans-fat/ http://www.sparkpeople.com/resource/nutrition_articles.asp?id=607 http://www.inrfood.com/ingredients/3283
Ingredients To make 6 regular sized pancakes: ● ● ●
4 eggs 2 bananas 1 tsp of cinnamon or pumpkin spice
How to Make Them 1. Turn the stove onto a medium heat and spray the skillet with cooking spray 2. In 1 bowl, mash all 2 bananas together 3. In another bowl, whisk the 4 eggs together 4. Combine the eggs and bananas 5. *You can add 1 tsp. of pumpkin spice or cinnamon to the mixture* 6. Pour ¼ cup of pancake mixture onto the hot skillet 7. Wait until it’s ready to flip (1-2 minutes per side) 8. Spread peanut butter or almond butter on top instead of maple syrup for extra protein
Benefits of Bananas & Eggs Bananas ● contain potassium ● are a low sodium fruit, which helps protect your cardiovascular system ● are helpful in overcoming depression ● aid in digestion, vision, and keeping bones strong ● also cut the risk of kidney cancer by 40%. Eggs ● very high in protein ● contain phosphorus, potassium, & calcium ● contain good fats (monounsaturated, polyunsaturated) ● is an emulsifier which holds the pancake together
2 Pancakes Per Serving (w/o PB) Banana Pancakes ● ● ● ● ● ● ● ●
62 calories 2 g of fat 6 g of carbs 5 g of protein 36 mg of sodium 4 g of sugar 2 g of fiber 2 g of monounsaturated fat
Bisquick pancakes ● ● ● ● ● ● ● ●
180 calories 6 g of fat 24 g of carbs 6 g of protein 560 g of sodium 1 g of sugar 1 g of fiber 1 g of trans fat
Ingredients in Bisquick pancakes ●
Enriched Flour Bleached (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, folic acid)
●
Partially Hydrogenated Soybean and/or cottonseed oil
●
leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate)
●
dextrose
●
salt
Disadvantages of Bisquick Trans fats are oils that have been chemically-altered (through a process called hydrogenation) from their original liquid states, into solid shortening. Eating foods with trans fats increases the risk of heart disease because they clog arteries. Partially hydrogenated oil provides a good alternative when it comes to taste, texture, and stability, so manufacturers started using these oils instead of animal fats because using partially hydrogenated oils are cheaper..
How our pancakes are better 1. They are LOADED with protein, vitamins, and are low calorie (good breakfast before working out) 2. No milk, butter, oil, saturated or trans fats, or processed ingredients 3. They are so moist that you don’t need maple syrup (extra sugar) 4. Ingredients can be found in almost every home 5. The cinnamon added in the pancakes boosts your metabolism and helps you to lose weight
Work Cited http://www.livescience.com/45005-banana-nutrition-facts.html
http://blog.fooducate.com/2010/08/29/bisquick-a-shortcut-loaded-with-trans-fat/ http://www.sparkpeople.com/resource/nutrition_articles.asp?id=607 http://www.inrfood.com/ingredients/3283
