A meal suitable for a diet, combining these ingredients offers great nutritional benefits. Chopped garlic provides antioxidant properties and boosts immunity. Bananas offer quick energy and fiber to support digestion, along with potassium that is beneficial for heart health. Oats promote digestive health and provide a feeling of fullness thanks to their soluble fiber. As for milk, it is a rich source of calcium and protein to support bones and muscles. However, moderation is advised to avoid excess calories, especially when using sauces or added fruits.

Ingredients:

• 1 banana
• ½ cup of oats
• 1 cup of milk
• 1 tsp baking powder
• Any sauce or fruits for garnish, as desired

Ingredient Substitutions:

• Oats: Instead of oats, almond flour, coconut flour, or even brown rice flour can be used to add different flavors and higher nutritional value.
• Milk: Regular milk can be replaced with almond milk, coconut milk, soy milk, or even water for vegan and lactose-free options.
• Sweeteners: Instead of sugar, honey, brown sugar, or natural sweeteners like stevia or erythritol can be used.
• Eggs: Replace eggs with flax eggs or chia seeds for a vegan alternative.

Preparation Steps:

1. In a blender, add the banana, oats, milk, and baking powder.
2. Heat a pan, spray a little oil, and pour the mixture into it.
3. Cook on medium heat for about 3 minutes or until golden brown.

Note:

Consuming pancakes in large quantities may lead to weight gain and increased blood sugar levels. Make sure to eat them in moderation as part of a balanced diet.

Nutritional Values and Calories:

1 Banana (approx. 120 grams)

• Calories: 105 kcal
• Protein: 1.3 g
• Fat: 0.3 g
• Carbohydrates: 27 g
• Fiber: 3.1 g
• Sugar: 14.4 g

Benefits:

• Potassium: Helps regulate blood pressure and supports heart health.
• Vitamin B6: Boosts immune system functions and aids in serotonin production ("happiness hormone").
• Antioxidants: Protect cells from damage caused by free radicals.

½ Cup Oats (approx. 40 grams)

• Calories: 150 kcal
• Protein: 5 g
• Fat: 3 g
• Carbohydrates: 27 g
• Fiber: 4 g
• Sugar: 0.2 g

Benefits:

• Fiber: Contributes to feelings of fullness, improves digestion, and helps regulate blood sugar levels.
• Vitamins and Minerals: Contains B-complex vitamins, iron, and magnesium, essential for energy production, nerve and muscle functions, and bone health.

1 Cup Milk (approx. 240 ml)

• Calories: 83 kcal
• Protein: 8 g
• Fat: 2.5 g
• Carbohydrates: 12 g
• Fiber: 0 g
• Sugar: 12 g

Benefits:

• Calcium and Vitamin D: Essential for healthy bones and teeth.
• Protein: Helps promote satiety and muscle growth.
• B Vitamins: Support various body functions.

1 Tsp Baking Powder (Approx. 5 grams):

• Calories: 2 kcal
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 1 g
• Fiber: 0 g
• Sugar: 0 g

Total Nutritional Values for the Mixture:

• Calories: Approx. 340 kcal
• Protein: 14.3 g
• Fat: 5.8 g
• Carbohydrates: 67 g
• Fiber: 7.1 g
• Sugar: 26.6 g

You can enjoy this pancake as a healthy and delicious breakfast to help you achieve your nutritional goals within a balanced diet plan.