• SpicetheSpirit

Mini bean pancakes

Nutrient content per person: Calories 241 kcal Carbs 30 g Fat 11 g Protein 9 g

Fun facts

Health benefits of white beans: * White beans are a nutritional enhancer as they are packed with fiber and protein and a good source of numerous micronutrients including folate, magnesium and vitamin B6. White beans are associated with a variety of health benefits due to their rich nutrient content. White beans are especially rich in copper, folate and iron. Copper mainly contributes to energy production and iron metabolism, while folate contributes to DNA synthesis. Iron has a number of important functions, including the production of hemoglobin, which transports oxygen throughout the body. * White beans are a good source of protein. With the right exercise regimen and a nutritious diet, they can promote healthy muscle mass. Amino acids, which are the building blocks of protein, play a major role in many physical processes, including muscle building, nutrient transport, and hormone production. Legumes, including white beans, can be one of the main sources of protein for vegetarians or vegans. * White beans are packed with fiber. According to the Institute of Medicine, the daily recommended fiber is at least 25 grams per day for women and 38 grams per day for men. High-fiber diets are associated with improved gastrointestinal health and can help promote bowel regularity by increasing stool volume and reducing bowel movements. In addition, beans are highly resistant to starch, which is fermented in your colon to produce useful compounds called short-chain fatty acids. * White beans have a high nutrient density and a fairly low calorie count. Together with their high fiber and protein content, these properties can promote a healthy weight. Foods high in fiber and protein have been shown to promote a feeling of fullness, leaving less likely to overeat.

Recipe for three Ingredients: 100 g of oa flour 1 ripe banana 80-100 ml of oat milk 2 tablespoons oil Preparation: Take a bowl and add the bean flour. In another bowl, place the banana and crush it with a fork. Add the banana to the bean flour and mix.

Add 1.5 tablespoons of oil to the bean flour. Mix everything well again. Then add the oat milk and whisk the mixture into a dough. The mixture must be thick but flowable.

Turn on the stove. Take the pan and add half a tablespoon of oil to the pan and rub the oil into the cold pan with your fingers. Place the pan on the hob. When the oil is hot, place a teaspoon of the mixture in the pan. Fry the mini pancakes in a pan on one side for 3-5 minutes and then turn around and fry for another 2 minutes.

Serve mini bean pancakes with summer berries and delicious jam. These pancakes are not very sweet, so if you want sweet pancakes add sugar to the recipe. Since I eat pancakes with berries and jam, the jam makes mini pancakes already sweet enough for me. Bon Appetit!


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   © 2019 Spice the Spirit|Kariina Kuningas