Breakfast: Banana Pancakes

Treat yourself to a stack of light, fluffy banana pancakes. Made with whole ingredients, they’re a delicious way to get protein, potassium, and fibre first thing in the morning.

 

Ingredients (Serves approximately 2)

• 1 ripe banana
• 2 large eggs
• 1/4 teaspoon baking powder (optional, for fluffier pancakes)
• 1/4 cup almond flour or oats (optional, for extra texture)
• 1 teaspoon vanilla extract (optional)
• Coconut oil or butter (for cooking)
• Optional toppings: Fresh berries, walnuts, maple syrup, or Greek yogurt

 

Instructions:

Step 1: Prepare the Batter

1. Mash the banana: In a medium bowl, use a fork to mash the ripe banana until smooth with some small lumps.
2. Whisk the eggs: Crack the eggs into the bowl with the mashed banana. Whisk together until fully combined.
3. Add optional ingredients: If you want fluffier pancakes, stir in the baking powder. You can also add almond flour or oats for a heartier texture. Mix in the vanilla extract if using.

Step 2: Cook the Pancakes

1. Heat the pan: Heat a non-stick skillet or griddle over medium heat. Add a small amount of coconut oil or butter to grease the surface.
2. Cook the pancakes: Pour about 2 tablespoons of the batter onto the skillet to form small pancakes. Cook for 2-3 minutes until bubbles form on the surface, then gently flip. Cook the other side for another 1-2 minutes until golden brown.
3. Repeat: Continue cooking in batches, adding more oil or butter as needed.

Step 3: Serve

1. Serve the pancakes: Stack the banana pancakes on a plate.
2. Add toppings: Serve with fresh berries, a drizzle of maple syrup, a dollop of Greek yogurt, or a sprinkle of walnuts for added nutrients.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Bananas:

• Potassium: Bananas are rich in potassium, which helps regulate fluid balance and supports heart health, especially important during menopause when heart risk increases.
• Natural Sweetness: The natural sugars in bananas provide energy without causing significant blood sugar spikes, helping to manage energy levels effectively.

2. Eggs:

• High-Quality Protein: Eggs are an excellent source of protein, essential for muscle maintenance, which is crucial during perimenopause and menopause when muscle mass tends to decrease.
• Choline: Choline in eggs supports brain health, which can help manage memory and concentration issues that some women experience during menopause.

3. Almond Flour or Oats (if used):

• Fibre: Both almond flour and oats provide fibre, which aids digestion and helps maintain stable blood sugar levels.
• Vitamin E: Almond flour is rich in vitamin E, an antioxidant that supports skin health and can reduce dryness and wrinkles associated with hormonal changes.

4. Coconut Oil or Butter:

• Healthy Fats: Provides healthy fats, which are important for hormone production and help keep you satiated longer.

5. Greek Yogurt or Walnuts (as toppings):

• Probiotics: Greek yogurt adds probiotics that support gut health, which can be disrupted during menopause.
• Omega-3s: Walnuts are rich in omega-3 fatty acids, which reduce inflammation and support heart and brain health.

 

Summary:

Banana Pancakes offer a balanced breakfast packed with nutrients beneficial for women in perimenopause and menopause. The combination of protein, healthy fats, fiber, and essential vitamins supports muscle maintenance, heart health, skin health, and overall well-being. This meal helps manage energy levels, reduce inflammation, and maintain digestive health, addressing key concerns during this stage of life.