This peanut butter and banana sandwich is a healthier version of “The Elvis,” since it was one of the King of Rock’s favorite meals when topped with bacon. We left out the meat and added fresh blueberries on the side.
Spread each half of a toasted whole wheat English muffin with 1 Tbsp peanut butter
Top each half with ¼ c sliced banana
Eat as an open-faced sandwich with a side of 20 blueberries
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How they work “Antioxidants help improve blood flow—which delivers more oxygen to your muscles,” says Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center. “Giving your muscles the oxygen they need makes exercise feel easier, so you may work out harder, longer and more often.” Blueberries and blackberries top the antioxidant chart.
1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
2 tablespoons all-purpose flour
2 tablespoons fat-free milk
2 teaspoons cooking oil
1 tablespoon reduced-sugar orange marmalade
1 tablespoon orange juice or water
1 small banana, sliced
1/2 cup sliced fresh strawberries or fresh blueberries
Preheat oven to 400 degree F. For pancakes, coat two 4-1/4-inch pie plates, 4-1/2-inch foil tart pans, or 10-ounce custard cups with nonstick spray. Set aside.
In a medium bowl use a rotary beater or whisk to beat egg product or egg, flour, milk, oil, and salt until smooth. Divide batter among prepared pans. Bake in preheated oven for 25 minutes or until brown and puffy. Turn off oven; let stand in oven 5 minutes.
Meanwhile, in a small bowl stir together marmalade and orange juice or water. Add banana and strawberries or blueberries; stir gently to coat. To serve, immediately after removing pancakes from oven, transfer to dinner plates. Spoon some of the fruit into center of each pancake. Makes 2 servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 2
PER SERVING: 163 cal., 5 g total fat (1 g sat. fat), 138 mg sodium, 26 g carb. (3 g fiber), 5 g pro.
1/4 cup refrigerated or frozen egg product, thawed, or 1 egg, slightly beaten
1 1/4 cups buttermilk or sour milk
1 tablespoon cooking oil
1/4 teaspoon vanilla
3/4 cup fresh or frozen blueberries, thawed
In a medium bowl, stir together buckwheat flour, whole wheat flour, sugar, baking powder, baking soda, and salt. Make a well in center of flour mixture; set aside.
In a small bowl, beat egg slightly; stir in buttermilk, oil, and vanilla. Add buttermilk mixture all at once to flour mixture. Stir just until combined but still slightly lumpy. Stir in blueberries.
Heat a lightly greased griddle or heavy skillet over medium heat until a few drops of water sprinkled onto griddle dance across the surface. For each pancake, pour a scant 1/4 cup batter onto hot griddle. Spread the batter into a circle that’s about 4 inches in diameter.
Cook over medium heat until pancakes are brown, turning to cook second sides when pancake surfaces are bubbly and edges are slightly dry (1 to 2 minutes per side). Serve immediately or keep warm. Makes 6 (2-pancake) servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
PER SERVING: 132 cal., 3 g total fat (1 g sat. fat), 2 mg chol., 244 mg sodium, 22 g carb. (3 g fiber), 6 g pro.
In a bowl, whisk 1/3 cup part-skim ricotta with 1 tsp grated lemon zest and 1/4 tsp chopped fresh thyme. Spread on 2 toasted whole-grain waffles; top each with 1/4 cup blueberries. Serve with 6 oz low-sodium vegetable juice.