Blueberry + Banana Pancakes
What’s good about them:
These pancakes make a great breakfast after a hard exercise session. Your body needs protein for repair and quality carbs to replenish glycogen and electrolytes, so you need to choose foods rich in potassium that will help regulate fluid balance in the body and lower blood pressure. Potassium is also necessary for nerve and muscle contraction. Studies show the blueberries contain antioxidants called polyphenols as well as vitamin C which can also play a roll in the recovery process and heal oxidative stress after a workout. These pancakes hit the mark in every way. A great source of protein, potassium, antioxidants and carbs to help your body refuel. Serve with thick natural low fat yoghurt, extra fruit and a little honey.
Makes 6 pancakes
Time it takes: 15 minutes
100 g (1 cup) ground almonds ( see notes on nut free and high protein option )
1 tablespoon ground linseed (flaxseed) or chia seed
1/2 teaspoon gluten free baking powder
1 teaspoon ground cinnamon
250 g – 2 ripe bananas, smashed
2 free range eggs
125 g blueberries (optional)
Combine smashed banana and eggs.
Add almond meal, linseed, baking powder and cinnamon.
Fold in blueberries if using.
Rest for 5 minutes.
Heat a pan over a low heat and add a little olive oil.
Spoon pancake batter into rounds onto the pan and flatten slightly with the back of your spoon.
Cook over a very low heat. Take your time and don’t rush.
Flip over and finish cooking.
Serve and enjoy alone or with a little honey and natural yoghurt.
Pump up the protein and use 4 tablespoons Healthy Chef Protein in place of the almonds.
Nutrition per pancake with blueberries:
Protein: 6.7 g
Carbs: 8.5 g
Total fat: 12 g
Potassium: 252 mg
Saturated: 1.3 g