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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 108.6
  • Total Fat: 3.2 g
  • Cholesterol: 35.6 mg
  • Sodium: 88.8 mg
  • Total Carbs: 17.0 g
  • Dietary Fiber: 2.0 g
  • Protein: 4.8 g

View full nutritional breakdown of Race Fuel Banana Nut Pancakes calories by ingredient
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Race Fuel Banana Nut Pancakes

Submitted by: YIYEHTOV

Introduction

These pancakes are easy, filling, and yummy (a lot like banana bread) but not heavy. They contain complex carbs and good fats as event fuel, and protein and potassium to help your muscles recover afterwards. They can easily be prepared ahead of time and eaten in the car on your way to the race. :) These pancakes are easy, filling, and yummy (a lot like banana bread) but not heavy. They contain complex carbs and good fats as event fuel, and protein and potassium to help your muscles recover afterwards. They can easily be prepared ahead of time and eaten in the car on your way to the race. :)
Number of Servings: 6

Ingredients

    1 egg
    2 egg whites
    1/4 cup skim milk (substitute soy milk, water, or yogurt if you're sensitive to small amounts of milk before running)
    1 Tbsp maple syrup (raise to 2 Tbsp if you want your pancakes really sweet)
    2 small ripe bananas, sliced
    1/4 cup plain, dry instant oats (or rolled oats)
    1/4 whole wheat flour
    2 Tbsp pecans or walnuts, chopped
    1/4 tsp baking powder
    A dash of cinnamon and/or nutmeg (optional)

Directions

Beat together the egg, egg whites, milk, maple syrup, and bananas, mashing the bananas slightly. (You want chunks, not perfect rounds.) Add in the instant oats and whole wheat flour, and mix well. Finally, add in the chopped pecans and the baking powder. If you want, add in a dash of cinnamon or nutmeg.

At this point, let the mixture sit at least 10 minutes or overnight. (You can mix this together the night before a race and cook it up in the morning in very little time. Alternatively, cook them the night before and eat them cold the next day-- that's yummy too.)

Heat up a griddle over medium-high heat, then spray with cooking spray. Drop a scant 1/4 cup of batter on griddle for each pancake. You won't see bubbles rise through this thick batter, so instead simply flip when the edges of each cake start to cook.

Eat hot or cold. Each pancake is sweet enough (to me) to eat without any added syrup, so you can hold them in your hands as you run around getting ready to leave the morning before race day.

I usually eat more than one serving. I'd suggest that you eat however many servings as you have hours before the starting gun. I.e., if you have three hours before you'll start to race, eat three pancakes. If you'll race very soon, eat just one. Bring the extras along in a baggie as a post-race potassium boost.

I hope this pre-run fuel helps you achieve a PR!

Makes 6 pancakes

Number of Servings: 6

Recipe submitted by SparkPeople user YIYEHTOV.






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