Bananas
Why They're Good for Runners: A good source of carbs, bananas also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping. Bananas are also considered a "safe" pre-run food because they're unlikely to cause gastrointestinal issues.
How to Add it to Your Diet: Bananas are convenient to eat as snacks or as part of a meal. Add them to your cereal or make a smoothie with frozen bananas and skim milk.
Whole Wheat Banana Pancakes
1 large overripe banana
1 egg
½ cup (4oz) skim milk
½ tsp baking powder
½ tsp baking soda
½ tsp ground nutmeg
¾ cup (90g) whole wheat flour
1 large overripe banana
1 egg
½ cup (4oz) skim milk
½ tsp baking powder
½ tsp baking soda
½ tsp ground nutmeg
¾ cup (90g) whole wheat flour
Mash the banana in a medium bowl. Add the egg and milk. Whisk until frothy.
In a smaller bowl, add the flour, baking soda, baking powder and nutmeg. Sift into the banana mixture. Mix until just blended.
In a smaller bowl, add the flour, baking soda, baking powder and nutmeg. Sift into the banana mixture. Mix until just blended.
Pour batter in a non-stick skillet or griddle over medium heat sprayed with non-stick cooking spray. Cook about 1-2 minutes a side, small bubbles will form but not as many as traditional pancakes. I just peaked underneath for a light brown color, then flipped.
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