Bananas are a good source of fiber and dopamine (the feel good brain chemical). They are a powerhouse of nutrients including potassium, calcium, manganese, magnesium, iron, folate, and vitamins B2 and B6.
If you are avoiding bananas for any reason (blood sugar, allergies/sensitivities, candida/yeast overgrowth, etc.) you can substitute cooked yams, sweet potatoes, or butternut squash.
Eggs are a complete protein (they contain all the essential amino acids). They contain antioxidant nutrients (vitamins A and E, lutein and zeaxanthin), choline (good for your brain), vitamin D (bones, mood, brain), B vitamins (B12 and folate), selenium (mineral important for antioxidant enzymes and thyroid hormone production), and iron (helps your red blood cells oxygenate your tissues).
1 large banana (or 1/2 cup of cooked yams, sweet potatoes or butternut squash)
If you can’t eat eggs you can substitute
Duck eggs, often tolerated by those that can’t tolerate chicken eggs
Chia seeds or flax seeds
Use 3 tablespoon of chia seeds, OR ground flax seeds mixed with 6 tablespoons of water and let the mixture sit for 15 to 20 minutes or you can prepare it the night before
The rule is 1 tablespoon of chia seeds or ground flax seeds mixed with 3 tablespoons of water is equal to 1 egg for baking
Cinnamon, turmeric (surprisingly good), nutmeg, etc. if desired
Put all in the blender, blend until it’s a batter consistency
Pour into a fry pan with hot coconut oil, or butter or ghee (medium heat works well)
Flip when edges start to brown (they cook pretty quickly so keep an eye on them)
Top with berries, nut butter, etc., maple syrup or honey if desired (they are pretty sweet without adding maple syrup or honey)
Jennifer Brand, MPH, MS, CNS is a clinical nutritionist specializing in childhood skin rashes (like eczema), food allergies and sensitivities, and gut problems. Jennifer helps her clients resolve imbalances, nourish their bodies, restore their health, and beat chronic symptoms and health problems.