Recetas de panqueques de banana: deliciosamente saludables

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El desayuno es la comida más importante del día. Restaura los niveles de glucosa después del ayuno nocturno, permitiendo que el cerebro y los músculos tengan energía durante todo el día. Es por eso que nunca debemos saltarnos el desayuno. Se ha comprobado que incluso para perder peso, es necesario comer después de levantarse y estos panqueques de banana son una gran opción para esta comida.

Banana: a superfood

Además de tener un sabor dulce muy agradable y una textura cremosa, el plátano es considerado un «superalimento» para proporcionar un gran número de beneficios para la salud.

Es una fruta energética con alto contenido de potasio , por lo que es un gran aliado para controlar la presión arterial. También contiene otros minerales como magnesio, calcio, selenio, zinc y hierro y muchas vitaminas (A, C, B1, B2, B6, B9 y E). Es naturalmente libre de sodio y una buena fuente de fibra.

La banana ayuda a prevenir la anemia , mejora la digestión, ayuda a los atletas a evitar calambres y mantiene el poder durante el ejercicio. Reduce la inflamación y, además, ayuda a combatir la depresión y la tensión premenstrual.

Contiene relativamente pocas calorías y es muy versátil , porque puede consumirse de varias maneras y a cualquier hora del día . Además de consumirlo fresco, con cereales o en batidos, los plátanos también se utilizan en preparaciones como el pan, las galletas y los panqueques.

Los panqueques de banana son ideales para café desde mañana . Son fáciles y rápidos de preparar y una gran manera de empezar el día con mucha energía. A continuación, veremos algunas recetas para aprovechar al máximo esta deliciosa supercomida.

Mira también:   Beneficios del banano para los entusiastas del deporte

Pancakes easy banana

Ingredientes:

  • 2 bananas (200 g)
  • Dos huevos (80 g)
  • 2 cucharadas de aceite (30 g)
  • 1 pizca de sal

Preparación:

Mezclar los plátanos (cortados en rodajas), los huevos y la sal en un procesador de alimentos (o licuadora) hasta obtener una mezcla homogénea. Poner una sartén al fuego, añadir una pequeña cantidad de aceite y esperar a que esté muy caliente.

Añada un poco de preparación con una cáscara, espere 3 minutos (o hasta que se dore) y voltee . Se pueden comer puros o con miel o jalea.

Estos deliciosos panqueques de plátano, además de ser muy nutritivos, no contienen lactosa. Son ideales para cualquier momento del día, no sólo para el desayuno, sino también para una buena merienda, postres después de las comidas, etc.

Tortitas de plátano con gotas de chocolate

Ingredientes:

  • Media taza de harina (100 g)
  • Media taza de avena (100 g)
  • Un huevo (40 g)
  • Una cucharada de azúcar (puede ser reemplazada por stevia) (10 g)
  • Una cucharadita de polvo de hornear (5 g)
  • Una taza de leche descremada (200 mL)
  • Una cucharada de aceite (10 g)
  • Uno o dos plátanos
  • Media taza de gotas de chocolate (100 g)

Preparación:

  1. Coloque todos los ingredientes (excepto los plátanos y las gotas de chocolate) en un recipiente y bata con un batidor eléctrico o manual.
  2. Picar los plátanos en rodajas finas y añadirlas a la preparación, mezclar bien y añadir las últimas gotas de chocolate.
  3. Poner una sartén al fuego con un poco de aceite y, cuando esté muy caliente, añadir un poco de la mezcla (el contenido de una cáscara).
  4. Esperar tres o cuatro minutos, dar la vuelta y dejar que se dore por el otro lado.
  5. Servir inmediatamente.
Mira también:   ¿Cuáles son los beneficios de dar prioridad a las carnes magras en los alimentos?

Estos panqueques de banana son ideales para el desayuno de los niños .

Tortitas de plátano y avena

Ingredientes:

  • Una taza de avena (200 g)
  • Tres huevos (100 g)
  • Una taza de leche descremada (200 mL)
  • Un plátano (40 g)
  • Una pizca de canela
  • Esencia de vainilla
  • Edulcorante al gusto
  • Dos cucharadas de aceite vegetal

Preparación:

  1. Coloque la avena, la leche, el plátano en rodajas, la canela, la vainilla y el edulcorante en la licuadora.
  2. Llama durante un minuto.
  3. Añadir los huevos y batir hasta obtener una masa homogénea.
  4. En una cacerola muy caliente, añadir un poco de aceite y un poco de la mezcla (aproximadamente ¼ de taza).
  5. Cocine hasta que la masa se desprenda fácilmente de la sartén.
  6. Dar la vuelta y dejar que se dore por el otro lado.
  7. Estos panqueques de banana son perfectos para un desayuno nutritivo con jugos y batidos, y además no contienen gluten.

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