HardlopenVoeding

Eiwitrijk tussendoortje: Amerikaanse Pancakes met fruit en honing

8 januari 2018 67 Comments

Voor duursporten is goede voeding essentieel. Ik heb dit zelf de afgelopen ook gemerkt. Als ik niet goed eet, verzwak ik in de loop van de dag. Om aan voldoende eiwitten te komen, eet ik mij vol aan kwark en magere yoghurt. Voor de afwisseling heb ik mijzelf getrakteerd op heerlijke Amerikaanse Pancakes met wat fruit (banaan en mango) en honing. Probeer het ook eens (zie hieronder het recept)! Er is een aantal voordelen aan deze heerlijke Pancakes:

  • Eiwitrijk tussendoortje en goed voor je bouwstoffen
  • Doe er wat fruit op voor de smaak en vitamines
  • Honing zorgt voor extra suikers
  • Makkelijk en snel om te maken

Wat heb je nodig?
150 gr bloem
1/2 theelepel zout
1 eetlepel bakpoeder
1 theelepel suiker
225 ml melk
1 ei
1 flinke klont boter (gesmolten)
boter of olie om in te bakken

Hoe maak je het klaar?
1. Mix de ingrediënten met elkaar: bloem, zout, bakpoeder en suiker. Voeg in volgorde toe: melk, ei en gesmolten boter. Roer totdat het een glad beslag is.
2. Verhit een koekenpan op middelhoog vuur met wat boter of olie.
3. Schep het beslag in de pan.
4. Omdat het Amerikaanse pancakes zijn, hoeft niet de hele pan gebruikt te worden. Maak kleine rondjes en bak elke pannenkoek tot er belletjes ontstaan in het midden en de randjes enigszins opgedroogd zijn. Draai het pannenkoekje om en bak nog eens 2 minuten aan de andere kant tot een goudbruine kleur.
5. Stapel de pannenkoekjes op. Je kan er fruit en honing tussen doen.
6. Jammie, eet smakelijk!

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