This recipe for Banana Pancakes with Walnut Honey comes to us courtesy of the new Flat Belly Diet Cookbook (thanks!)

Who needs syrup? Honey and walnuts make the perfect sweet and crunchy topping for these sensational pancakes.

20 minutes
4 servings (3 pancakes each)
425 calories
MUFA : Walnuts

Flat Belly Diet! Easy Pancake Mix
1 ½ cups all purpose flour
1 ½ cups whole wheat pastry flour
6 tablespoons yellow cornmeal
1 tablespoon baking powder
½ teaspoon sale

1. Combine ingredients in a bowl and mix well.

Pancakes
1 1/3 cups Flat Belly Diet! Easy Pancake Mix
¼ teaspoon ground cinnamon
1 cup low fat buttermilk
¼ cup water
1 egg
1 tablespoon canola oil
1 teaspoon vanilla extract
1 large banana, halved lengthwise and cut into thin slices
½ cup fresh raspberries

Walnut Honey
½ cup walnuts, chopped
1/3 cup honey
1 tablespoon water

1. To prepare the pancakes: Combine the pancake mix and cinnamon in a large bowl. Combine the buttermilk, water, egg, oil and vanilla extract in a separate bowl. Whisk into the pancake mix and stir until smooth. Fold in the banana. Set aside.

2. To prepare the walnut honey: Combine the walnuts, honey, and water in a small bowl.

3. Coat a large nonstick skillet with cooking spray and set over medium heat. Add the pancake batter in scant ¼ cupfuls and cook, in batches, for about 2 minutes or until the pancakes have puffed and the undersides are lightly browned. Turn the pancakes and cook for about 2 minutes longer or until lightly browned. Serve with the walnut honey and raspberries.

Nutrition per Serving: 425 calories, 10 g protein, 67 g carbohydrates, 15 g fat, 2 g saturated fat, 55 mg cholesterol, 387 mg sodium, 5 g fiber

[Re-printed with permission]

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Enjoy a wedge of chocolate pie without the guilt! The creamy filling and hint of banana is sure to please.

From eatbetteramerica

Prep Time:15 min
Start to Finish:2 hr 15 min
makes:8 servings
serving size:1 Serving

Ingredients:

1 large banana, sliced
1 reduced-fat graham cracker crumb crust (6 oz)
2 cups fat-free (skim) milk
1 container (6 oz) Yoplait® Original 99% Fat Free French vanilla yogurt
1 box (6-serving size) chocolate instant pudding and pie filling mix
1/2 cup reduced-fat whipped topping, thawed
Additional banana slices, if desired
Chocolate shavings, if desired

Directions:

1. Arrange banana slices over bottom of crust; set aside.
2. In medium bowl, beat milk, yogurt and pudding mix with electric mixer on low speed 1 to 2 minutes or until smooth and thickened. Pour over banana slices in crust. Refrigerate about 2 hours, until set.
3. To serve, top each serving with 1 tablespoon whipped topping. Garnish with additional banana slices and chocolate shavings.

Nutritional Information:
1 Serving: Calories 190 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 2g, Trans Fat 1 1/2g); Cholesterol 0mg; Sodium 250mg; Total Carbohydrate 34g (Dietary Fiber 0g, Sugars 20g); Protein 4g
Photo Credit: eatbetteramerica

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Have you tried Starbucks’ new Vivanno Nourishing Blends yet? I just tasted one this weekend and I will definitely be going back for more. They’re basically smoothies packed with protein and fiber… without any artificial colors, artificial sweeteners or high fructose corn syrup – yay!

They come in two flavors – Orange Mango Banana and Banana Chocolate (I tried the chocolate one). Here’s what you get in each:

Orange Mango Banana Blend
A banana, Naked® Juice, whey protein and fiber powder, your choice of milk, and ice. The nutrition info for a 16 ounce serving made with 2% milk is: 250 calories, 2 grams of fat, 47 grams of carbohydrates, 6 grams of fiber, 16 grams of protein.

Banana Chocolate Blend
A banana, bittersweet cocoa, whey protein and fiber powder, your choice of milk, and ice. The nutrition info for a 16 ounce serving made with 2% milk is: 270 calories, 5 grams of fat, 44 grams of carbohydrates, 6 grams of fiber, 21 grams of protein.

If you’re trying to cut calories and fat, you can order one with nonfat milk, of course. And if you need that caffeine kick, get yours with a shot of espresso.

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Ingredients:
1 C mashed ripe bananas
1/3 C low-fat buttermilk
1/2 C packed brown sugar
1/4 C margarine
1 egg
2 C sifted all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 C chopped pecans

Directions:
1. Preheat oven to 350º F. Lightly oil two 9×5-inch loaf pan.
2. Stir together mashed bananas and buttermilk; set aside.
3. Cream brown sugar and margarine together until light. Beat in egg. Add banana mixture; beat well.
4. Sift together flour, baking powder, baking soda, and salt; add all at once to liquid ingredients. Stir until well blended.
5. Stir in nuts and turn into prepared pan.
6. Bake for 50-55 minutes or until toothpick inserted in center comes out clean. Cool 5 minutes in pan.
7. Remove from pan and complete cooling on a wire rack before slicing.

Makes: One loaf
Serving Size: 1/2-inch slice
Each serving provides: Calories: 133, Total fat: 5 g, Saturated fat: 1 g, Cholesterol: 12 mg, Sodium: 138 mg.

Source: U.S. Department of Health & Human Services

Healthy Recipes from Friends Forum

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