Gluten-Free Banana Pancakes
Makes 12 4-inch pancakes
Ingredients
¾ cup gluten-free all-purpose flour
1 Tbs. sugar
1 tsp. baking powder
1 pinch ground cinnamon
1 large egg
½ cup low-fat milk
1 Tbs. vegetable oil
2 small bananas, sliced
Directions
1. Whisk together flour, sugar, baking powder and cinnamon in medium bowl. Lightly beat egg in separate bowl, then whisk in milk and oil until well combined. Gradually add flour mixture to egg mixture until just combined, adding more milk or water if necessary to thin batter.
2. Heat griddle or skillet over medium heat. Coat with cooking spray. Ladle about 3 Tbs. batter for each pancake onto griddle. Place 3 or 4 banana slices on each pancake. Cook 2 minutes, or until surfaces of pancakes are covered with bubbles. Flip and cook 1 minute more, or until both sides are golden brown. Repeat with remaining batter.
Nutrition Information
Per Serving (3 pancakes):
Calories: 197, Protein: 5 g, Total Fat: 6 g, Saturated Fat: <1 g, Carbohydrates: 197 g, Cholesterol: 48 mg, Sodium: 123 mg, Fiber: 4 g, Sugar: 12 g
Source
|
|
Be Nice...
Share SNaC Bytes
| 
|
|
|
 Hello Greetings!
Check out the photos from the Boston Business Journal's Champions in Healthcare Breakfast last week where our client, Rockland Trust was honored with an award for their wellness program.
Happy Labor Day weekend! Let's not think of this as the end of the summer but the very early beginnings of autumn. Crisp days and carotenoid-packed veggies like squash are coming our way!
Have a great long weekend with your friends and family and a healthy week!
-Debra
|
| Banana Beats Sports Drinks |
 For many athletes who exercise for longer than an hour at a high intensity, sports drinks can be an easy way to get a carbohydrate boost and restore electrolytes lost through sweat. However, many sports drinks use refined carbohydrates (e.g. high fructose corn syrup), are colored with artificial dyes and produce a lot of plastic bottle waste. What's an athlete to do? Try a banana instead!
Bananas have long been a favorite source of energy for endurance and recreational athletes. Bananas are a rich source of potassium and other nutrients, and are easy to carry. Researchers at the College of Health Sciences faculty at Appalachian State University wanted to see which was more beneficial when consumed during intense cycling -- bananas or a carbohydrate sports drink. Interestingly, they found that not only was performance the same whether bananas or sports drinks were consumed, there were several advantages to consuming bananas.
In this study, 14 trained cyclists consumed either one cup of carbohydrate drink or half a banana every 15 minutes during a 75-kilometer (46.6 mile) simulated road race lasting 2.5 to 3 hours. Blood samples taken from the cyclists before and after the exercise were analyzed for over 100 molecules associated with metabolism. The researchers found that whether the cyclists consumed the sports drink or the banana they had similar markers of performance, blood glucose, inflammation, oxidative stress and innate immune levels.
In addition, the study found that bananas provided the cyclists with antioxidants not found in sports drinks, as well as a greater nutritional boost, including fiber, potassium and Vitamin B6. Bananas also contain a healthier blend of sugars than sports drinks.
Bottom Line: The study was funded by Dole Foods, however, the company had no role in study design, data collection and analysis, decision to publish, or preparation of the manuscript. Choosing the whole fruit instead of the juice is often the best bet. Whole fruits including bananas come prepackaged with fiber, nutrients and antioxidants.
Source
|
| Fatten Up Your Salad (a little) |
 Many of us choose salads for lunch or dinner. Salads are a great way to fill up on health-packed veggies so we don't overdo it on the bread, fries or ice cream. We've all heard that although salads are tasty and healthful, we have to watch what we put on our salads; croutons, cheese and salad dressings are an all too easy way to consume more fat and calories than eating a Big Mac!
Now there is research that shows that while you should go easy on the fat you add to a salad, don't be too skimpy or you won't be able to absorb the healthful nutrients from your veggies. Researchers at Purdue University wanted to see if salads dressed with saturated, monounsaturated and polyunsaturated fat-based dressings led to differences in the absorption of fat-soluble carotenoids -- compounds such as lutein, lycopene, beta-carotene and zeaxanthin, which are associated with reduced risk of several chronic and degenerative diseases such as cancer, cardiovascular disease and macular degeneration.
Participants (29 in total) were fed salads dressed with butter as a saturated fat, canola oil as a monounsaturated fat and corn oil as a polyunsaturated fat. Each salad was served with 3 grams, 8 grams or 20 grams of fat from dressing. After eating, the blood levels were tested to see how well the fat-soluble carotenoids were absorbed. The researchers found that monounsaturated fat-rich dressings required the least amount of fat to get the most carotenoid absorption, while saturated fat and polyunsaturated fat dressings required higher amounts of fat to get the same benefit.
They found that the monounsaturated fat-rich dressings, such as canola and olive oil-based dressings, promoted the equivalent carotenoid absorption at 3 grams of fat as it did at 20 grams, suggesting that this lipid source may be a good choice for those craving lower fat options but still wanting to optimize absorption of health-promoting carotenoids from fresh vegetables.
Bottom Line: Try choosing a very flavorful full-fat salad dressing instead of its fat-free counterpart. You will be taking in a few extra calories but will be absorbing more of the healthful disease-fighting nutrients. And remember you don't need a lot -- a little fat can go a long way!
Source
|
|
| About Sensible Nutrition |
How is YOUR metabolism?
Ever wonder if your metabolism is keeping you from reaching your weight goals? Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment. About Sensible Nutrition Sensible Nutrition is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes the United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, the Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com. SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals! Gift certificates are available! Debra Wein, MS, RD, LDN, President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Training Journal, has been quoted in Family Circle, Muscle & Fitness, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56, Channel 5, New England Cable News and several radio stations. Contact us at www.sensiblenutrition.com or 781-741-5483. |
|
|
|
|
