Your Recipe

Banana Protein Pancakes

Zutat  Menge  Kalorien 
Bananen roh 118g 105kcal
Blaubeeren 148g 84kcal
Leinsamen 7g 37kcal
Eiweiß roh 120g 62kcal

Recipe Instructions:

ingredients
1 ripe banana, mashed
1/2 cup of egg whites (egg whites from about 4 large eggs)
1/3 cup of protein powder
1 tablespoon of ground flaxseed
dash of cinnamon
extra if desired: 1/4 cup blueberries (or other fruit)
cooking spray/coconut oil
instructions
Mash your banana until very few lumps remain. Mix in the egg whites, protein powder, flaxseed, and cinnamon until well combined. Fold in the blueberries and mix until just combined.
Lightly grease a large skillet with cooking spray and heat to medium LOW. The key to making these look nice is pure patience – you want to cook them for a longer time over low heat.
Using a ¼ cup measuring cup, spoon the batter into the skillet. Cook each pancake for about 4-5 minutes on each side watching closely that they aren’t burning. You should get about 4 pancakes.
Top with your favorite honey or syrup and ENJOY! These are also great with a drizzle of peanut butter!

Nährwertangaben 
Portionsgröße  98 g | ml
Menge pro Portion  72
302
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1g 1%
Gesättigte Fettsäuren  0.1g 1%
Natrium 51mg 2%
Gesamte Kohlenhydrate  13g 5%
Ballaststoffe  2.1g 8%
Zucker  7.5g
Protein  4.2g 8%
Vitamin D 0mcg 0%
Kalzium 10mg 1%
Eisen  0.3mg 2%
Kalium 197mg 4%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 20.865 mcg 2%
Thiamin [B1] 0.053 mg 4%
Riboflavin [B2] 0.171 mg 13%
Niacin [B3] 0.436 mg 3%
Pantothensäure [B5] 0.219 mg 4%
Vitamin B6 0.147 mg 9%
Cobalamin [B12] 0.027 mcg 0%
Folat [B9] 10.843 mcg 0%
Vitamin C 6.166 mg 7%
Vitamin D 0 mcg 0%
Vitamin E 0.246 mg 2%
Vitamin K 7.364 mcg 6%
Betain 0.218 mg 0%
Cholin 6.818 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  12.8 g 5%
Sugars 7.5 g 15%
Ballaststoffe  2.1 g 8%
Carbohydrate 12.8 g 0%
Netto-Kohlenhydrate 5.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.251 g 0%
Arginin 0.256 g 0%
Asparaginsäure 0.459 g 0%
Cystein 0.098 g 0%
Glutaminsäure 0.614 g 0%
Glycin 0.168 g 0%
Histidin 0.122 g 0%
Isoleucin 0.231 g 0%
Leucin 0.363 g 0%
Lysin 0.276 g 0%
Methionin 0.133 g 0%
Phenylalanin 0.247 g 0%
Prolin 0.163 g 0%
Serin 0.276 g 0%
Threonin 0.164 g 0%
Tryptophan 0.046 g 0%
Tyrosin 0.152 g 0%
Valin 0.287 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 10.26 mg 1%
Kupfer 0.07 mg 8%
Fluorid 0.65 mcg 0%
Eisen  0.3 mg 2%
Magnesium 20.35 mg 5%
Mangan 0.26 mg 11%
Phosphor 26.67 mg 2%
Kalium 197.23 mg 4%
Selen 6.78 mcg 12%
Natrium 50.99 mg 2%
Zink 0.19 mg 2%
andere
Nährstoff Menge  DV
Wasser 79.7 g 0%
Asche 0.585 g 0%