Eat Smart

College Cuisine

by Alyssa Miron, food blogger

Virtually every Saturday morning during sixth to tenth grade, my group of best friends would throw a sleepover party. I can recall all the High School Musical dance parties, scary movies that made us scream for hours, and games, like cops and robbers, that took place ritually on the weekends. Yet the best part of these sleepovers was that when we awoke, we would sprint up to the dining room and have the most delectable banana pancakes made by my friend’s father. We’d share a plate of fresh strawberries and bananas, eagerly waiting for the moist and palatable pancakes imaginable.

On August 12, 2010, right before we all were heading back to another year college, my friend’s father passed away from pancreatic cancer. It came as a shock to everyone, for this vivacious man who was constantly a part of all our lives was now gone. Paul Rudd was an inspiring man who filled every day with zest and comedy and I chose to honor him by making delicious banana pancakes as this week’s recipe. While this recipe has sentimental value, it is a wonderful recipe that can add color to a typically mundane breakfast.

The wonderful thing about this recipe is not only does it taste like a little bit of heaven in each bite, but also it’s entirely healthy! Made with whole-wheat flour, egg whites, and ripe bananas, this breakfast choice is sure to start your day off right. Walnuts are an optional addition to this recipe, as they are a great source of fiber, protein, and omega 3 fatty acids. The serving size equates to 2 pancakes, which is only 145.7 calories (without nuts)! Whip out your bowls and skillet and go bananas!Banana Nut Pancakes


1 cup of whole wheat flour

2 tsp baking powder

¼ tsp salt

¼ tsp cinnamon

1 large, very ripe banana

1 cup of milk (the recipe suggests 1%, but I did it with skim milk)

3 large egg whites

2 tsp oil

1 tsp vanilla

2 tbsp chopped walnuts (optional)

Cooking spray for the skillet


1. Mix all dry ingredients in one bowl. This means the flour, baking powder, salt, and cinnamon.

2. In a separate bowl, begin to mash the banana with either a big fork or a spatula. When at a gooey, and slightly chunky consistency, combine the banana with the milk and egg whites.

3. Combine the wet ingredients with the dry ingredients and mix together well with a spoon. Mix until there are no more dry spots, but don’t over-mix.

4. Heat a large skillet on medium heat on your stovetop. Spray a little oil to prevent stickiness and pour ¼ cup of the pancake batter. When you see the pancake begin to bubble, flip the pancake.  Repeat with the rest of the batter.

5. Feel free to top with nuts, slices of banana and/or maple syrup. We put Nutella and peanut butter on ours and they were amazing!

Find the Original Recipe at here.