As promised, here is the recipe for the morning pancakes.
1/4 cup whole wheat flour
1/4 cup mashed banana
1 tbsp packed brown sugar
1 egg white
1/2 egg yolk
1/8 cup organic plain nonfat yogurt
1/2 tsp baking soda
1/2 tsp almond extract
Mix the ingredients well, saving the baking soda for last. It will react with the yogurt making the batter/pancake fluffy.
Recipe makes two large pancakes at about 1/3 cup batter each.
3 grams fat
5 grams fiber
13 grams protein
A simple combination of red kidney beans, spices, and a touch of lowfat mozzarella String cheese = fusion between jumbo flavors and " refried beans".
Tasted yum I promise. Nutrition : 333 calories, 6 grams fat, 16 grams protein. (plus 1/2 cup blessed grapes)