Steamed Sweet Potato
1 banana with skin
banana and sweet potato cooked in a small quantity of corn flour.
Soak the quinoa in water for a few hours ahead of time, then boil and cool. Mash the sweet potatoes. Sliced bananas.
Add the cornflour to the cooked quinoa, add a little water, and stir into a moist sandy beachside consistency, that is, one that can be squeezed into a ball and then fall apart when touched.
Don’t fire, but press the moistened cornstarch mixed with quinoa firmly into the bottom of a thick non-stick pan, tap off any cornstarch stuck to your hands and press firmly on the batter.
Place the mashed sweet potatoes on the batter and the banana slices evenly on the batter.
Cover the lid and let it cook for 3-5 minutes, when the edge of the pancake curls up, the pancake will be cooked. Use a spatula to assist in transferring the cooked rice to a supported surface with holes, such as a buckled pot on top of a steamer grate, to avoid evaporation. Result in a non-crispy pie bottom.
Split and serve while it’s hot. Since the bottom of the tortilla was crispy and it was racked up to put it away, it wasn’t easy to cut, so I used kitchen scissors to cut it open.
This recipe is all couscous fruit, no extra sugar, bananas are sweet enough.
I soaked the quinoa at noon on the first day, cooked the quinoa at night, steamed the sweet potatoes and mashed them, weighed the cornflour, and put all the above ingredients in the fridge to make breakfast in the morning.
The recipe is for two people and has the following calories and nutrients.
100g of cornmeal, 352 calories, 50g of quinoa, 184 calories, 180g of banana (with skin), calories 167 calories, 122 calories for 120g of sweet potatoes (I used sweet potatoes with red hearts). Total calories 825.8 calories, which is about 412 calories for one person.
Nutrients: carbohydrates 176.44, fat 6.9, protein 18.94, dietary fiber 13.18, vitamin A ( mcg RE) 175, vitamin B1 (mg) 0.344, vitamin B2 (mg) 0.21. Vitamin B3 (mg) 4.28, vitamin C (mg) 45.6, vitamin E (mg) 4.568 (mg), folic acid (mcg) 48.6, calcium (mg) 62.2, magnesium (mg) 175.8, (mg) 4.52, potassium (mg) 865.8, zinc (mg) 1.924, selenium (ug) 4.632, iodine (mg) 1.924, selenium (ug) 4.632, selenium (ug) 4.632, iodine (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) 4.632, selenium (ug) mcg) 4.5.
Add a boiled egg, some vegetables, a cup of skim milk or soy milk and it’s a perfect breakfast.