02.11.2023

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.

4-Ingredient Pancake in a Blender

1 min read

There’s a reason the saying “breakfast is the most important meal of the day” has held true over time. Research shows that children who eat a balanced breakfast perform better academically, have better attendance and get sick less often compared to those who do not have an adequate morning meal.

As go-to breakfasts continue to feature sugary foods — pancakes or waffles with syrup, fruity muffins and sugar-added yogurt — it’s important to remember that more complex carbohydrates fuel growing bodies and brains for longer.

In fact, as soon as sugar touches the tongue, enzymes are released to break it down. It almost immediately provides a short burst of energy, with a sugar crash likely later. Alternatively, carbohydrates from fiber and whole grains are more complex in nature and take longer to break down, thus providing more long-lasting energy.

Serving Amount

Ingredients

1 banana
¹⁄₂ cup old fashioned oats, uncooked
1 egg white
1 cup milk

Instructions

Step 1
Separate yolk from egg white and save or discard.
Step 2
Combine all ingredients in blender.
Step 3
Heat a nonstick pan over medium heat and spray with oil.
Step 4
Pour 1/3 cup of pancake mixture into pan and let cook or 2-3 minutes for until golden brown, flip and cook for 1 minute on the other side.
Step 5
Serve with fresh cut fruit and a dollop of Greek yogurt.