¡hi my dears steemians!
This time I bring you one that I love especially since it serves for any time of the day, as much as main meal or snack. These are empanadas based on banana, do not contain white flour, salt, denatured oils (fried), etc... They are empanadas somewhat atypical to those that are known in Venezuela, made with the famous corn flour, water and salt where then are introduced in a frying pan with hot corn oil.
All the photos are of my property, taken by me.
Tell me, would you try these empanadas ? How is your lifestyle?
The idea of making these empanadas was thanks to a whole food place that I went to after training in the gym, I always ate a couple of these empanadas that contained 70 grams of banana and 70 grams of chicken. I never dared to ask the owners for the recipe, because I consider it an insult, so I decided to try making my own.
These empanadas are very easy, I have eaten them this time at breakfast and they are very tasty, especially when you accompany them with a cold lemonade ...
Here is the process:
Ingredients:
Process:
- Step 1: Take a ripe banana, chop it into pieces and put it in boiling water until it softens. Once cooked, remove them from the water and let them cool to room temperature.Note: If you want to eat the empanadas at breakfast I recommend doing this step on the previous night.
- Step 2: Once the banana has cooled, crush it until it puree. Then add a tablespoon of olive oil, 4 tablespoons of banana flour and a teaspoon of baking powder. Knead until a homogeneous mass is obtained that does not stick in the hands.
- Step 3: With the help of a wax paper / plastic bag / paper contact take part of the dough and shape it into a ball, place it on the paper surface and press it until it is about 5 millimeters thick and add the protein you prefer, I use ground beef.Note: If you find yourself taking care of the daily portions of carbohydrate and protein in this step you can use a weight. I have weighed 80 grams of dough and 80 grams of protein.
- Step 4: Join the edges of the dough and shape it into a empanada. Place each empanada in a greased tray, spread the egg white and add the sesame seeds and place in a preheated oven at 200ºC for about 30 minutes.
- Step 5:
¡Enjoy it!
I always look for all the meals to have all the nutrients I need, so I am more satisfied and control how quickly I get hungry or anxious. That's the trick!
What do these empanadas contain?
Carbohydrate: Banana, banana flour.
Protein: Ground beef with natural tomato sauce (already provides a percentage of vegetables)
Fats: Olive oil, sesame.
Micronutrients: Calcium, zinc, iron, vitamin C, vitamin A, vitamins of group B, vitamin E, folic acid, potassium, magnesium.
As you can see includes all the macro and micronutrients that a fried empanadas does not offer completely, additionally prepare this style of empanadas will provide fiber which improves intestinal transit, controls glucose levels and provides greater satiety. A plus to eat banana as a snack is that thanks to its soft sweetness the anxiety for sweets decreases, so it is a good idea to ingest it in the morning or in the afternoon.
These simple empanadas are a good post-workout food, because the banana will help replenish lost glycogen quickly and provide the necessary potassium to maintain muscle contraction. With respect to the amounts of each nutrient you can adjust them to your requirements, if you need less carbohydrate you use less protein inside the empanada (so that it does not fall apart) but you can eat it separately or in a milkshake (in case of troubles).
With all this I do not mean that a fried empanadas filled with cheese is bad, but it is preferable not to eat it daily, that is, lower the frequency of consumption and exchange for healthier ones that will not affect cholesterol levels.
¡Kisses!