Banana, Chia Seed Pancakes
If you are trying to be healthy and change your lifestyle, you need to start with a healthy and highly nutritious breakfast. However, breakfast can be one of the hardest meals to nail.
Since the 1950’s, Americans have been on a heavy dose of sugary and highly processed breakfasts. Whether it is Aunt Jemima's pancake mix, pop tarts or a myriad of other sugary breakfast cereals, Americans have been poisoning themselves for decades with what we are choosing to put in our bodies, especially during the most important meal of the day.
Breakfast is the foundation in which we take back our health.
Most people do not want to drink a shake, a healthy smoothie, or something bland and boring for breakfast. Most people I speak with think that when you when you need to go on a diet and eat healthy, you have to suffer with what you eat. People know, or they think they know, that being healthy is an uphill battle, but I am here to teach you that it is not hard at all, it is actually easy, and empowering to fuel your body with highly nutritious, and delicious food.
This Banana, Chia Seed Pancake recipe is so easy, and so delicious that you will be in disbelief that you did not learn to make this magnificent dish years earlier. If you like pancakes, this recipe is for you!
What you will need:
*Yields two pancakes
- ¼ cup of Chia Seeds
- 1 organic Banana
- 2 large organic free range eggs
- Coconut Butter/Ghee or Grass fed butter
- Almond Butter
- Assorted berries
- Maple Syrup (optional)
- Organic chocolate hazelnut spread (optional)
*Time: 8 minutes
- In a bowl, cut up banana with a knife or a fork and mash each piece of the banana with the back of your fork until you make a pile of mushed bananas.
- Once banana is in a mushed form, add ¼ cup of chia seeds to bowl.
- Add 2 eggs to chia and banana mix, and whisk with a fork or a handheld whisk. (You can always put this mix in the blender, but it is nice to have chunks of banana and whole chia seeds in the pancake mix)
- Once ingredients are mixed together, get a nonstick frying pan hot (cook on medium-high heat) and put either coconut oil, grass fed butter or ghee in the pan to grease it.
- Pour mix into pan and wait 45 seconds then flip pancake.
- Once pancake is flipped, wait another 30 seconds and then slide your masterpiece onto your plate.
Why is this a good breakfast?
Why are Eggs healthy:
In the recent past, eggs used to have a bad rap. "Health experts" vilified eggs, citing they were high in cholesterol and if consumed on a regular basis, they believed it would lead to heart disease and strokes.
Since we have debunked many of the food myths that we once adhered to as doctrine, we have now learned that eggs are in fact a superfood and one of the healthiest foods we can eat. Eggs contain a good source of healthy fats and they are loaded with high quality proteins. Eggs have HDL, the healthy and "good" source of cholesterol and they have all 9 of the essential amino acids that our bodies need.
Eggs are a powerful source of energy and nutrition, and served alone, eggs make a wonderful breakfast.
More information on what eggs contain:
- Vitamin B12 (Cobalamin): 9% of the RDA.
- Vitamin B2 (Riboflavin): 15% of the RDA.
- Vitamin A: 6% of the RDA.
- Vitamin B5 (Pantothenic Acid): 7% of the RDA.
- Selenium: 22% of the RDA.
- Eggs also contain small amounts of almost every vitamin and mineral required by the human body… including calcium, iron, potassium, zinc, manganese, Vitamin E, Folate and many more.
- A large egg contains 77 calories, with 6 grams of quality protein, 5 grams of fat and trace amounts of carbohydrates.
- It’s very important to realize that almost all the nutrients are contained in the yolk, the white contains only protein.
Why are Bananas healthy:
Bananas are a superfood.
Everyone knows that bananas are high in potassium and magnesium, which are great for dealing with and preventing muscle cramps, which make bananas a vital part of any athlete's diet.
Bananas have a pectin, which is a highly soluble dietary fiber and a natural detoxifying agent. Pectin also contains probiotics which are great for your digestive health and it is also fantastic for your gut flora, the bacteria in your gut.
More information on what bananas contain:
- Potassium: 9% of the RDI.
- Vitamin B6: 33% of the RDI.
- Vitamin C: 11% of the RDI.
- Magnesium: 8% of the RDI.
- Copper: 10% of the RDI.
- Manganese: 14% of the RDI.
- Net carbs: 24 grams.
- Fiber: 3.1 grams.
- Protein: 1.3 grams.
- Fat: 0.4 grams.
Why are Chia Seeds healthy:
I think everyone who is reading this right now knows that chia seeds are, also, a superfood.
Chia seeds are one of my favorite superfoods. They are amazing in almost anything. They are tasteless, and their texture is quite pleasant if you like a little crunch in your food.
Chia seeds are great for your digestion. They have a large amount of fiber, 11.2 grams per serving, and they are also high in fat at 8.4 grams per serving.
Chia seeds are great for dealing with diabetes and heart disease. "Based on a review of findings from several large studies, The National Institute of Medicine found that diets with 14 grams of fiber for every 1,000 calories were associated with significant reductions in the risk of both coronary heart disease and type 2 diabetes."
Chia seeds have a high amount of omega-3's which lower blood pressure as well as decrease LDL, which is the "bad" cholesterol.
Overall, Chia seeds are nature's gift to our health. I recommend eating chia seeds with your meals every day, if not at every meal.
More information on what chia seeds contain:
- Fat: 8.4 grams
- Carbohydrate: 13.07 grams
- Fiber: 11.2 grams
- Protein: 5.6 grams
- No sugar
If you do not try these chia seed banana pancakes after I have broken down how healthy they are for you, then I cannot help you.
Let me teach you how to be healthy, eat healthy, while enjoying the food and have fun doing it.
It is that simple...