Category Archives: banana

Banana Maple Nut Pancakes

Okay I had to share this topping and give it a post all its own – it was that good!

You can use any pancakes for this, as the topping is the star of the show:

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Banana Maple topping:

  • 1 small ripe banana
  • 1 tablespoon real maple syrup
  • 9 grams of walnuts (toasted is best!)

In a bowl, mash the banana really well with a fork until it is completely liquid. Mix in the maple syrup and heat in the microwave for about 20-30 seconds just to warm up.  Put onto pancakes and sprinkle with the walnuts.  This is sooooo good!  The riper the banana, the more sauce-like the consistency will be (and sweeter).

Serves 1 – Calories approx 160

This would be awesome on french toast, probably even a bagel.  I love real maple syrup, but it is so calorie dense and just a couple tablespoons is never enough for me, so this is a great way to stretch it out with enough topping for pancakes to satisfy me.

Fun tip:  Did you know that you can toast nuts in the microwave? Just put them on a paper towel and zap in 30 second intervals until they are the toastiness that you like.  These walnuts took a little over a minute and had come out of the fridge.

And can you believe there were no blueberries on my pancakes???

Banana Chocolate Protein Bars

A new recipe! Also posted at my food blog.

Ingredients:

1/2 cup packed brown sugar
1/2 cup mashed banana (I had an 89 gram nana)
2 eggs
1 tsp vanilla
1/2 cup milk (I used 1%)
1 cup oat bran
1.5 cups whole wheat flour
1 scoop (28 grams) protein powder (I have Designer Whey unflavored currently)
1 tsp baking powder
pinch of salt
45 grams dark chocolate chips (1/3 cup or so)

Directions:
Preheat oven to 350. Line a 9×9 pan with parchment paper. In a stand mixer, cream the sugar, banana, and eggs until light and fluffy. Add in the vanilla and milk and blend.
In a separate bowl, combine the oat bran, wheat flour, protein powder, salt, and baking powder. With the mixer on low, slowly add the dry mix to the wet until combined. Stir in the chocolate chips.
Pour into the prepared baking dish evenly.

Bake for 30-35 minutes until a toothpick comes out clean. Don’t over bake.
Using the parchment paper as a sling, remove from pan and let cool on a rack.
When cool, slice into 9 pieces.
Store in a covered container in the fridge.

Using my ingredients, the stats are:
211 calories, 4 grams of fat, 35 grams of carbs, 3.5 grams fiber, 8 grams of protein.

These are very, very good. The longer they sit, the more moist they become and the chocolate has a wonderful flavor with the banana. A great snack with a cup of coffee or tea.