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Banana and almond crumpegg – Recipe

I will not claim this recipe as my own, in fact it was passed on by my soon-to-be-sister-in-law. And it is a hit; nutrient dense, wheat and gluten free. The crumpegg name was mine however, and it fits in with a similar invention The Muffelette. I have my own kind of fun in naming these things but as you can guess this is an egg based crumpet.

The recipe is easy and quick and can make a great snack in a calorie controlled diet, or by adding a little extra honey and whey powder it can be enhanced to provide a good pre or post exercise snack option. The eggs provide some good quality protein, the banana adds carbohydrate and the almonds a little more protein and heart healthy monounsaturated fat. Plus there is some iron, potassium and B vitamins thrown in there.

Ingredients for 8 crumpets

2 x ripe bananas
100 ml egg whites or 2 free range eggs
1/4 cup ground almonds or almond flour
1/2 tsp vanilla essence
pinch of salt
60 g blueberries
1 Tbsp honey 

Mash the bananas in a bowl and whisk in the eggs and almond flour. Add the vanilla essence and a pinch of salt and mix well. You can adjust the consistency of your batter with more or less almond flour. Use a non-stick pan or some Spray-and-Cook if you want to keep this low fat and pour your batter into your pan over a medium heat. Cook for about 3 minutes each side or until golden brown. Serve with the blueberries and drizzled with a little honey.

Nutritional Info

Energy 800 kcal
Carbohydrate 81 g
Protein 30 g
Fat 33 g
Leucine 2.2 g

You can substitute the almond flour for milk powder for a lower fat, lower energy version.


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