Recipe + lunch

As promised,  here is the recipe for the morning pancakes.

Ingredients:

1/4 cup whole wheat flour

1/4 cup mashed banana

1 tbsp packed brown sugar

1 egg white

1/2 egg yolk

1/8 cup organic plain nonfat yogurt

1/2 tsp baking soda

1/2 tsp almond extract

Directions:
Mix the ingredients well, saving the baking soda for last.  It will react with the yogurt making the batter/pancake fluffy.

Recipe makes two large pancakes at about 1/3 cup batter each.


Nutrition:

263 calories

3 grams fat

5 grams fiber

13 grams protein

LUNCH 

A simple combination of red kidney beans, spices, and a touch of lowfat mozzarella String cheese = fusion between jumbo flavors and " refried beans". 

Tasted yum I promise.  Nutrition :  333 calories, 6 grams fat, 16 grams protein.  (plus 1/2 cup blessed grapes)