Who does not know the French toast? Yes, this is a popular recipe but many of us will agree that the traditional recipe can be very caloric. Why we offer you this healthy version of the French toast!
Healthy recipe for french toast
Ingredients:
- 4 large slices of leavened bread
- 1 ripe banana
- 2 eggs
- 1 teaspoon of coconut oil
- 1 teaspoon of agave syrup
- A few drops of natural vanilla extract
- Some red fruits
Preparation:
- In a blender, mix the eggs, banana and natural vanilla extract and pour the mixture into a small bowl (or a deep plate)
- Dip the slices of bread into the mixture long enough for them to be well impregnated
- In a skillet, heat the coconut oil over medium heat
- Then cook each slice of bread in the pan for about 2-3 minutes per side
- In a plate, put the slices of French toast and garnish with red fruits and agave syrup. To add more flavor and for coconut fans, it's possible to sprinkle the lost breads with grated coconut.
Benefits of ingredients
The whole bread
Whole bread contains more fiber than white bread. It not only gives more energy, but also provides a feeling of fullness that lasts a long time and prevents the person from overeating. In a study published in Plant Foods for Human Nutrition in 2018, participants were assigned to eat refined wheat bread (white bread) or whole wheat bread (wholemeal bread) daily for 12 weeks. At the end of the study, people who ate whole-grain bread lost belly fat and those who ate refined wheat bread showed no change. In addition, two slices of wholemeal bread provide about 2.5 milligrams of iron. This may not seem like much, but since adults only need 8 to 18 milligrams a day, this could cover more than a quarter of daily needs. A sufficient amount of iron helps to ensure that oxygen circulates properly in the blood, reaching the brain, thus avoiding headaches and fatigue. If you tend to run out of iron because of a strict diet or heavy periods, consider combining whole wheat bread with other sources of iron, such as black bean cakes, lean meats or hummus . Vitamin C also helps to absorb iron from plant sources.
Bananas
Bananas contain a good amount of fiber (3.1g), as well as several antioxidants. A medium sized banana also has several important nutrients for human health including potassium, vitamins B6 and C, magnesium, copper, manganese, carbohydrates and proteins. Similarly, bananas are rich in pectin, a type of fiber that gives the flesh its spongy structural form. Unripe bananas contain resistant starch that acts as a soluble fiber and escapes digestion. According to a study published in The American Journal of Clinical Nutrition, pectin and resistant starch can moderate blood sugar after meals and reduce appetite by slowing gastric emptying in people with diabetes.
Coconut oil
Coconut oil is a superfood loaded with saturated fats that raise good cholesterol and reduce the risk of heart disease. Coconut oil contains an unusual amount of short-chain fatty acids, especially lauric, capric and myristic acids, associated with special health benefits, such as cholesterol reduction, according to a Ghanaian study. In addition, medium chain triglycerides in coconut oil can accelerate energy use compared to other fats because they digest as quickly as sugar in the body.
Finally, in a 2011 Malaysian study, researchers found a reduction in waist circumference of 2.54 cm after four weeks of consumption of 28g of coconut oil per day. Participants did not exercise and did not follow a restrictive diet. Yet, they have lost a substantial amount of abdominal fat by adding coconut oil to their diet.
