Este panqué de plátano es una opción saludable, deliciosa y sin harina que aprovecha la dulzura natural de los plátanos maduros. Es perfecto para el desayuno, merienda o como snack energético. Además, es fácil de preparar y apto para quienes buscan opciones sin gluten.
INGREDIENTES:
- 🍌 3 plátanos maduros
- 🥚 3 huevos grandes
- 🥣 ½ taza de hojuelas de avena (puede ser sin gluten)
- 🍯 2 cucharadas de miel o endulzante de preferencia
- 🍰 1 cucharadita de polvo para hornear
- 🌿 1 pizca de canela (opcional)
- 🧂 1 pizca de sal
PREPARACIÓN:
1. Precalienta el horno:
- Ajusta el horno a 180°C (350°F) .
- Engrasa un molde para pan con mantequilla, aceite o cubre con papel para hornear para evitar que se pegue.
2. Prepara el puré de plátano:
- Pela los plátanos y colócalos en un tazón grande.
- Machaca los plátanos con un tenedor hasta obtener una textura suave y sin grumos.
3. Mezcla los ingredientes húmedos:
- Agrega los huevos al puré de plátano y bate bien hasta que estén completamente integrados.
4. Añade los ingredientes secos:
- Incorpora las hojuelas de avena, la miel (o endulzante), el polvo para hornear, la canela y la pizca de sal.
- Mezcla todo hasta obtener una masa homogénea. No sobrebatas para mantener una textura ligera.
5. Vierte la mezcla en el molde:
- Transfiere la mezcla al molde engrasado y alisa la superficie con una espátula para que quede uniforme.
6. Hornea:
- Hornea durante 30-40 minutos , o hasta que al insertar un palillo en el centro, este salga limpio. El tiempo puede variar dependiendo del tamaño del molde.
7. Enfría y desmolda:
- Retira el panqué del horno y deja enfriar en el molde durante 10 minutos .
- Desmóldalo con cuidado y deja enfriar completamente antes de cortarlo.
CONSEJOS ADICIONALES:
- Agrega extras: Incorpora nueces picadas, chispas de chocolate oscuro o semillas de chía para darle más textura y nutrientes.
- Hojuelas de avena alternativas: Si prefieres una textura más fina, tritura ligeramente las hojuelas de avena en una licuadora o procesador antes de usarlas.
- Endulzantes alternativos: Usa dátiles triturados, jarabe de arce o stevia si prefieres evitar la miel.
- Versión vegana: Sustituye los huevos por 3 cucharadas de linaza molida mezclada con 9 cucharadas de agua (deja reposar 5 minutos para que gelatinice).
- Almacenamiento: Guarda el panqué en un recipiente hermético a temperatura ambiente por 2-3 días o en el refrigerador por hasta una semana. También se puede congelar por hasta un mes.
BENEFICIOS DE ESTA RECETA:
- Sin harina refinada: Utiliza hojuelas de avena, ricas en fibra y nutrientes.
- Dulzura natural: Los plátanos maduros aportan un sabor dulce sin necesidad de azúcar adicional.
- Fácil y rápido: Con pocos ingredientes y pasos simples, esta receta es ideal para principiantes.
- Personalizable: Adapta los ingredientes según tus gustos o necesidades dietéticas.
INFORMACIÓN NUTRICIONAL (POR PORCIÓN, ESTIMADA):
(Basada en 8 porciones)
- Calorías: 120-150
- Proteínas: 4-5 gramos
- Grasas: 3-5 gramos
- Carbohidratos netos: 18-20 gramos
- Fibra: 2-3 gramos
¡DISFRUTA DE ESTE DELICIOSO PANQUÉ DE PLÁTANO SIN HARINA! 🍌✨ Es perfecto para un desayuno saludable, una merienda ligera o como postre sin culpa. ¡Déjame saber cómo te quedó y qué cambios le hiciste! ❤️
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