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To banana and oat crepe It is a practical, nutritious and flavorful recipe, ideal for those looking for a healthy and energizing breakfast. This combination of tapioca, banana and oats results in a soft, light crepe full of nutrients that provide energy for the whole day. In addition, it is rich in fiber, potassium and protein, making it an excellent choice to start the day in a balanced and delicious way.
Try this combination for breakfast or an afternoon snack and enjoy a light and tasty meal that will please everyone!
Ingredients:
- 1 ripe banana (preferably dwarf or silver)
- 2 tablespoons of tapioca starch
- 1 tablespoon rolled oats
- 1 egg
- 1/2 teaspoon ground cinnamon (optional but recommended)
- 1 teaspoon of honey or sweetener of your choice (optional)
- 1 teaspoon butter or coconut oil (for greasing the pan)
Directions:
- Preparing the Banana: Start by mashing the banana with a fork until it is well mashed, without any large pieces. If you prefer, you can leave some small pieces to give the crepioca a touch of texture.
- Mixing the Ingredients: In a bowl, add the mashed banana, tapioca starch, oats, egg and cinnamon powder. Mix well until all ingredients are completely integrated. If you want a sweeter crepe, add honey or your favorite sweetener.
- Cooking the Crepioca: Heat a non-stick frying pan over medium heat and grease it with a little butter or coconut oil. When the pan is very hot, pour the crepe mixture into it, spreading it so that it covers the entire surface of the pan.
- Cook for 2 to 3 minutes on each side: Cook until the edges begin to pull away from the pan and the bottom is golden brown and firm. Using a spatula, carefully flip the crepe so that it cooks evenly on both sides.
- Finishing and Serving: When it is golden and firm on both sides, remove the crepe from the pan and place it on a plate. You can fold it in half or leave it open, as you prefer. If you wish, add more sliced banana on top, a drizzle of honey or even some chopped nuts to give it a crunchy touch.
Tips:
- Vary the ingredients: If you want to add more flavor to your crepe, try adding cocoa powder, chopped dark chocolate, or even a dash of vanilla to the mix.
- Feel free to add to the filling: You can use the crepioca as a base and fill it with other healthy ingredients, such as peanut butter, natural yogurt, or fresh fruit.
- Add proteins: If you want to boost your protein intake, add a tablespoon of protein powder to your crepe mix. This will make the meal even more complete and nutritious.
- Gluten-free version: Tapioca is already naturally gluten-free, but if you prefer a completely gluten-free version, make sure your oats are certified gluten-free.
Benefits:
- Banana: A source of potassium, bananas help control blood pressure and provide energy to the body. They also provide fiber that promotes good intestinal function.
- Oat: Rich in soluble fiber, oats help regulate cholesterol and promote satiety, in addition to being excellent for digestive health.
- Tapioca: Tapioca starch is an excellent option for those looking for a gluten-free, light and easy-to-digest alternative. It is quick to prepare and combines well with a variety of ingredients.
- Egg: Eggs are a rich source of protein and essential nutrients, such as B vitamins, which are important for brain and nervous system health.
