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luni, 28 mai 2018

Clatite americane sanatoase cu fulgi de ovaz si banane

Clatitele americane, clatitele pufoase sau pur si simplu pancakes cu fulgi de ovaz si banane sunt perfecte atat pentru micul dejun cat si ca desert sau snack intre mese. Aceasta reteta cu banane si fulgi de ovaz este mult mai sanatoasa decat cea clasica deoarece iti funizeaza si o parte din necesarul de vitamine si minerale.

Fulgii de ovaz sunt foarte bogati in fibre solubile, cat si vitamine din complexul B, vitamina E, fier, zinc, magneziu. In plus, sunt o sursa importanta de carbohidrati complecsi care iti ofera energie pe tot parcursul zilei.

Bananele sunt recunoscute pentru continutul lor bogat in potasiu (358 mg la 100 g), magneziu, fosfor si pentru faptul ca protezeaza sanatatea inimii.

Clatite americane sanatoase cu fulgi de ovaz si banane


INGREDIENTE:
  • 2 banane bine coapte
  • o jumatate de cana de fulgi de ovaz
  • 2 oua
  • o lingurita de praf de copt
  • o lingura de ulei pentru uns tigaia
Ca si ingrediente aditionale pentru un gust mai bogat, poti adauga si: scortisoara, putina miere.


INSTRUCTIUNI DE PREPARARE:

Curata bananele si adauga-le in blender impreuna cu restul ingredientelor. Mixeaza pana obtii o compozitie omogena, apoi cu un polonic sau o lingura (in functie de cate de mari vrei sa iasa clatitele) adaugi din compozitie intr-o tigaie bine incinsa si unsa cu putin ulei.

Ca si topping-uri poti folosi:
  • sirop de artar / agave / miere
  • iaurt grecesc cu fructe proaspete sau pur si simplu fructe proaspete de sezon
  • unt de arahide
  • fulgi de ciocolata
  • gemuri (cu sau fara zahar)
  • dulceata de kiwi


Si pentru ca stim ca printre voi, cititorii nostri, se numara si persoane cu un stil de viata vegan, avem si pentru voi o reteta de clatite numai buna de testat. šŸ˜Š

Clatite / pancakes vegane cu fulgi de ovaz si banane
Sursa foto: Hurrythefoodup.com

PANCAKES SAU CLATITE VEGANE CU FULGI DE OVAZ SI BANANE

Aceste clatite vegane sunt super satioase si merg de minune atat dimineata la micul dejun cat si inainte de antrenamente, furnizandu-ti energia de care ai nevoie pentru un start in forta.


INGREDIENTE:
  • 250 ml de lapte vegetal (poti opta cu incredere pentru cel de ovaz sau migdale, de preferabil fara adaos de zahar). Poti prepara si acasa un lapte de ovaz delicios.
  • 180 g de fulgi de ovaz
  • o banana mare bine coapta
  • 2 lingurite praf de copt
  • 1/2 lingurita de bicarbonat de sodiu
  • un praf de sare
  • ulei de cocos pentru prajit
  • arome dupa preferinte: scortisoara, vanilie, nucsoara

Ca si topping-uri poti folosi:
  • sirop de artar sau miere de albine
  • gem
  • fructe proaspete de sezon
  • unt de arahide
  • fulgi de ciocolata vegana
  • fulgi de cocos sau de migdale
  • nuci sau nuci pecan
  • dulceata de kiwi


MODALITATI DE PREPARARE:
  1. Adauga fulgii de ovaz intr-un procesator de bucatarie si mixeaza pana cand obtii o textura de consistenta fainii. 

  2. Adauga apoi restul ingredientelor si mixeaza pana cand obtii o compozitie omogena.

  3. Intr-o tigaie antiaderenta, adauga o lingurita de ulei de cocos, lasa sa se incinga apoi cu o lingura sau un polonic mic adauga cate putin din compozitie si coace-le 1-2 minute pe fiecare parte la foc moderat.

  4. Serveste-le ca atare sau impreuna cu topping-ul preferat. Pofta buna! šŸ˜‹




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