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Hi my name is Craig & when I first joined 24hr Fitness Ronald was my trainer. I explained to Ronald my goals and he designed a training program to fit my abilities & achieve my goals. Ronald was very detailed on my workouts and always explained the purpose of each exercise & what body parts it would build. He was a "form nazi" in that he made sure I did my exercise correctly with good form which greatly reduced the risk of injury. It was very hard work and I would be sore the next day but that was definitely a good thing. Ronald was always positive & upbeat and was there to motivate and encourage me on throughout my training program. He is very knowledgeable in regards to fitness, training, & nutrition. I learned a lot about these areas thanks to Ronald. Ronald also has a great personality which is very important in a training relationship. I would most definitely recommend Ronald as a personal trainer based on my positive experience with his training program.

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Arcadia,CA

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Tuesday, February 26, 2008

banana cornmeal pancakes

Banana-Cornmeal Pancakes

Vegetarian Times Issue: February 1, 2007 p.51

These stay tender as they cool, so you can reheat leftovers with equally delicious results.

Directions

  1. Whisk together flour, cornmeal, baking powder and baking soda in mixing bowl. Purée bananas, yogurt, egg, brown rice syrup and oil in blender until smooth. Fold wet ingredients into flour mixture, and stir until smooth. Stir in raisins and nuts. Let batter rest 10 minutes. Add a little water if too thick.
  2. Heat nonstick griddle over medium-low heat until drop of water sizzles on surface. Coat with cooking spray.
  3. Pour scant 1/4 cup batter onto griddle for each pancake. Cook 2 to 3 minutes, or until bubbles appear near edges of pancakes. Flip, and cook 1 to 2 minutes more, or until golden. Serve with syrup and fresh fruit, if desired.

Member Rating: 1111

ingredient list

Serves 4 (makes 12 pancakes)

  • 1 cup whole-wheat pastry flour
  • 1/3 cup cornmeal
  • 1 Tbs. baking powder
  • 3/4 tsp. baking soda
  • 2 medium bananas
  • 1 1/2 cups low-fat vanilla yogurt
  • 1 large egg
  • 2 Tbs. brown rice syrup
  • 1 1/2 Tbs. vegetable oil
  • 1/4 cup raisins
  • 1/4 cup chopped pecans or almonds, optional

Nutritional Information

Per SERVING:

Calories 433
Protein 11g
Total fat 10g
Carbs 77g
Cholesterol 57mg
Sodium 746mg
Fiber 7g
Sugars 32g
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