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Vegan Tropical Fruity Pancake: Satisfying, Easy and Delicious Breakfast

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Avatar for bungaheidelberg
Written by   25
2 months ago

Waking up to this sweet and tasty vegan fruity pancake and having it as your breakfast definitely could boost your mood and optimize your performance throughout the day. Did you know, when you wake up in the morning, the blood sugar that your body needs to make your muscles and brain work at their best is usually low.

Worry not, breakfast helps replenish it. 

What is meant by ‘blood sugar’? Blood sugar is the blood glucose level is the amount of glucose in the blood. Blood sugar also known as 'glycaemia' or blood sugar concentration is the measure of glucose concentrated in the blood of humans or other animals. Approximately 4 grams of glucose, a simple sugar, is present in the blood of a 70 kg human at all times. 

This mouth-watering Vegan Tropical Fruity Pancake is not only looks tempting by its appearance but it is indeed tastes so delicious and satisfying. There are plenty creative ideas and selection of fruits you can choose as side ingredients for your pancake, but this pancake combination of banana and dragon-fruit is one of my all-time-favorite combo. This vibrant red color juicy fruit, also known as pitaya. It contains fascinating health benefits just like banana. Banana is one of the fruit that you can find in almost all supermarket, worldwide and available all year long.

Before we go to the recipe and preparations on how to make this awesome pancake, let me share with you briefly (‘short and sweet’ but informative) the health benefits of banana and dragon-fruit.

Banana Health Benefits

1) Powerful potassium

A medium banana gives you approximately 420 milligrams, which is 9% of what you need every day. This mineral is a big player in heart health. Potassium-rich foods help manage your blood pressure because they help you get rid of more sodium when you pee. Potassium also relaxes the walls of your blood vessels, which helps lower your BP.

2) High in fiber

An average-size ripe banana gives you 3 grams of fiber. That’s about 10% of what you need each day. Foods that are high in fiber make you feel full without extra calories. That also makes them a good choice if you want to shed a few pounds. A feast of fiber: It’s no secret that the right amount of fiber in your diet is good for you.


3) Prebiotics

The yellow fruit is a source of prebiotics. Those are the good bacteria found in your gut. Why is there a need for prebiotics? Since our gut plays a vital role in our overall immunity, prebiotics lay the foundation for allowing it to do its part. They create a welcoming environment for the beneficial bacteria we need to sustain good health and vitality. This makes it easier to fight off colds and other illnesses, too.

Dragon-fruit Health Benefits

1) Antioxidant-rich foods

Dragon fruit contains several types of potent antioxidants, including Vitamin C, betalains (reddish pigments found in some fruits ) and carotenoids. Antioxidants work by neutralizing free radicals. What is free radicals? Free radicals are unstable molecules that cause cell damage, which may lead to inflammation and disease. Studies suggest that diets high in antioxidants may help prevent chronic diseases such as heart disease, cancer, diabetes and arthritis.

2) Strengthens immune system

Vitamin C contributes to immune defense by supporting various cellular functions of both the innate and adaptive immune system. Vitamin C and carotenoids in this fruit also may help our body to prevent infection by protecting our white blood cells from damage.

3) Iron-rich foods

One serving contains 8% of your recommended daily intake (RDI). Iron plays a crucial role in transporting oxygen throughout your body. It also plays an important role in breaking down food into energy.

Ingredients:

Pancake

1) 1 cup soy/multigrain milk

2) 1/2 cup whole wheat pastry flour

3) 1/2 cup rolled oats

4) 1 ripe banana

5) 1 Tbsp. baking powder

6) 1 /2 Tbsp. maple syrup ( you may replace with brown sugar if you don't have it)

7) 1/2 Tbsp. margarine

8) 1 pinch salt

Side

1) 2 ripe bananas (thin sliced)

2) Half dragon-fruit (cut into cubes)

3) Chocolate syrup/honey/maple syrup (your are the boss, choose whatever you like)

Methods:

1) Take a blender and add whole wheat pastry flour, soy/multigrain milk, rolled oats, 1 banana, baking powder, maple syrup, margarine and salt. Blend them well for 2 to 3 minutes and keep aside.

2) Now, when the batter is ready for the pancakes, put a non-stick pan on medium flame. Brush the pan with just little bit margarine and once pan is well heated, pour the prepared batter in it. Once you see bubbles forming on the upper side, flip the pancake and cook on the other side. Repeat the procedure till the batter is finished.

3) Transfer these pancakes in a plate and make a layer of 4 or 5 pancakes. Place bananas and dragon-fruit that we have cut earlier next to it. Top up with chocolate syrup. Enjoy!

Share with me in the comment how do you normally have your pancake with? Are you a fruit lover like me too? Who knows you might inspire me for my next pancake!


Reference:

1) Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.

2) Wichienchot, Santad & Jatupornpipat, M. & Rastall, R.A.. (2010). Oligosaccharides of pitaya (dragon fruit) flesh and their prebiotic properties. Food Chemistry. 120. 850-857. 10.1016/j.foodchem.2009.11.026.



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Comments

wow, looks amazing, oat and fruit are my favorite breakfast, cant wait to try your combination. thank you for sharing

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2 months ago

me too. oatmeal is part of my morning routine now. it's not only very quick to prep and super healthy, this bowl of fruitful colorful oat never failed to fuel and energize me enough for my entire half-day before lunch time(which i normally have late lunch routine).

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2 months ago