Banana Pancakes (gluten-free, 100% whole grain, dairy-free)
3 small or 2 medium overly ripe bananas (270 grams / 9.5 ounces), mashed
2 tablespoons coconut oil or butter, melted
2 teaspoons lemon juice
2 teaspoons vanilla
1 cup (95g) oat flour (gluten-free oat flour, if needed)1
½ teaspoon baking soda
½ teaspoon salt
1 teaspoon ground cinnamon
¼ teaspoon ground nutmeg
In a large bowl, combine the wet ingredients (bananas through eggs) and stir until well combined.
In a medium sized bowl, mix together all of the remaining ingredients.
Pour the dry ingredients over the wet and stir just until combined. There might still be some lumps.
Let the mixture sit for 10 minutes.
Heat a non-stick pan over medium-low heat. Spray it lightly with cooking spray or lightly butter it.
Pour ¼ cups of batter onto the pan and cook for 3-4 minutes until bubbles start to form around the edges of the pancake.
Flip it and cook for another minute and a half or so or until golden brown on the bottom.
Continue with the remaining batter and serve the pancakes immediately.
Cover and refrigerate any leftovers for up to 4 days.
Mexican Egg Scramble
3 egg whites
1/4 cup canned black beans
1 ounce reduced-fat cheddar cheese
2 tablespoons salsa
Scramble 3 egg whites with 1/4 cup canned black beans (rinsed and drained) and 1 ounce reduced-fat cheddar cheese. Top with 2 tablespoons salsa, or to taste.
Egg-White Muffin Melt
3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato
Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.
Stuffed French Toast
Makes: 4 servings
1/2 cup fat-free cream cheese
2 tablespoons plus 1/2 cup strawberry jam
8 1-inch slices French bread
2 egg whites
1 egg, slightly beaten
3/4 cup fat-free milk
1/2 teaspoon vanilla extract
1/8 teaspoon apple pie spice
Nonstick cooking spray
1.Combine the cream cheese and 2 tablespoons jam. Make a slit in each slice of French bread to form a pocket; fill each with about 1 tablespoon of the cream-cheese mixture.
2.In a small bowl, combine egg whites, egg, milk, vanilla, and apple pie spice. Lightly coat a nonstick griddle with cooking spray; heat over medium heat.
3.Dip the bread into the egg mixture, coating both sides. Place slices on the hot griddle. Cook about 3 minutes or until golden brown, turning once.
4.Meanwhile, in a small saucepan, heat the 1/2 cup of jam until melted, stirring frequently. Pour over French toast.
Nutrition facts per serving (2 slices): 300 calories, 14g protein, 30g carbohydrate, 2g fat (0g saturated), 0g fiber
Clean Eating Coconut French Toast
(Makes 4 servings)
3 egg whites
1/2 cup light coconut milk- you can find this at giant eagle.
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
4 slices clean, whole grain bread such as Ezekiel bread
1/4 cup dry coconut flakes
Honey for topping
Step 1 – In a medium size mixing bowl, whisk together the egg whites, coconut milk, vanilla extract and cinnamon.
Step 2 – Submerge the bread in to the mixture, being sure to turn it several times to get all sides coated and wet.
Step 3 – Using a non-sick pan and a very light coat of olive oil from a sprayer, cook on medium heat until the bread is cooked through, paying special attention to being sure that the egg and the middle of the bread slices are cooked through.
Step 4 – Put the toast on a plate and sprinkle each piece with 1 tbsp. of the coconut flakes.
Step 5 – Add a little honey to taste and serve.