Pan Bati, a traditional cornmealpancake from Aruba, is a beloved dish that offers both delightful flavor and nutritional benefits. Made from a mixture of cornmeal and all-purpose flour, it has a soft and fluffy texture, thanks to the addition of baking powder. Pan Bati is often enjoyed as a breakfast or brunch item, and its versatility allows it to be served with stews, soups, or simple toppings like butter and honey. Rich in carbohydrates, this pancake provides energy and is a good source of fiber, which aids in digestion. The addition of milk and water in the batter contributes calcium and hydration, while a pinch of sugar can offer a hint of sweetness without overwhelming the dish. Though typically cooked on a traditional clay comal, it can easily be made in a non-stick or cast-iron skillet. This dish not only delivers a satisfying meal but also offers a taste of Aruban culture and culinary heritage.

ingredients:

1- 2 cups of cornmeal

2- 1 cup of all-purpose flour

3- 1 teaspoon of baking powder

4- 1 teaspoon of salt

5- 2 cups of water

6- 1 cup of milk

7- 1 egg

8- 1 tablespoon of vegetable oil

Method:

1- In a large mixing bowl, combine the cornmeal, all-purpose flour, baking powder, and salt.

2- Gradually add the water to the mixture while stirring with a wooden spoon. The batter should be thick but pourable.

3- In a separate bowl, whisk together the milk, egg, and vegetable oil.

4- Add the milk mixture to the cornmeal mixture and stir until well combined.

5- Heat a large non-stick skillet or griddle over medium-high heat. You can also use a traditional clay comal if you have one.

6- Pour about 1/2 cup of the batter onto the hot skillet for each pancake.

7- Cook the pancake for 3-4 minutes on each side or until golden brown.

8- Serve the Pan Bati warm with butter, honey, or any other desired topping.

Note:

- Potential Risks of Eating Pan Bati in Excess:While Pan Bati offers numerous health benefits, it is important to recognize the potential risks of consuming it in large quantities. One of the primary concerns is the amount of sodium in the recipe, especially due to the inclusion of salt and other ingredients like baking powder. Excessive sodium intake can lead to high blood pressure (hypertension) and increase the risk of heart disease. Therefore, it is advisable to enjoy this dish in moderation, especially for those with high blood pressure or those monitoring their sodium intake.

- If the batter is too thick, add a little more water until you get the desired consistency.

- You can also add a pinch of sugar to the batter if you prefer your pancakes to be slightly sweet.

- It is important to use a non-stick skillet or a well-seasoned cast-iron skillet to prevent the pancakes from sticking.

Frequently Asked Questions

What health benefits can the body gain from eating Pan Bati?

- Pan Bati provides several health benefits, including aiding digestion due to its high fiber content, offering energy through carbohydrates, and promoting bone and muscle health with the inclusion of calcium, protein, and essential vitamins from ingredients like milk and eggs.

Can Pan Bati be part of a diet plan?

- Yes, Pan Bati can be included in a diet plan, but since it is high in carbohydrates and calories, it should be consumed in moderation. Those on calorie-restricted diets or low-carb plans may want to adjust the portion sizes or modify the recipe for a healthier option.

Are there ways to make the recipe healthier?

- Yes, you can make the recipe healthier by replacing dairy milk with plant-based alternatives like almond or coconut milk, adding flaxseeds for omega-3s, and using whole wheat flour to increase fiber content.

Are there any potential risks from consuming Pan Bati excessively?

- Consuming Pan Bati in excess may lead to weight gain and health concerns due to its high calorie and carbohydrate content. Additionally, excessive intake of sodium from the salt and baking powder can contribute to high blood pressure, especially in individuals who are sensitive to salt.

What is the best way to store leftover Pan Bati?

- To keep leftover Pan Bati fresh, store it in an airtight container in the refrigerator. It can be reheated in a skillet or microwave before serving. For longer storage, you can freeze individual pancakes and thaw them when needed.

Nutrition Facts:

1. 2 Cups of Cornmeal

Nutritional Components (per 1 cup of yellow cornmeal):

• Calories: 440 calories
• Carbohydrates: 90g
• Protein: 9g
• Fat: 5g
• Sodium: 0mg
• Cholesterol: 0mg
• Vitamins: Vitamin A (in some enriched varieties), folate.
• Minerals: Iron, magnesium, phosphorus, potassium, zinc.

Nutritional Benefit:

• Cornmeal: A good source of complex carbohydrates, providing energy and dietary fiber. It is also a source of essential minerals like magnesium and iron. When enriched, cornmeal can provide additional B vitamins, particularly folate.

2. 1 Cup of All-Purpose Flour

Nutritional Components (per 1 cup of all-purpose flour):

• Calories: 455 calories
• Carbohydrates: 95g
• Protein: 13g
• Fat: 1g
• Sodium: 2mg
• Cholesterol: 0mg
• Vitamins: Small amounts of B vitamins (niacin, riboflavin, thiamine).
• Minerals: Iron, manganese.

Nutritional Benefit:

• All-Purpose Flour: A staple source of carbohydrates that provide energy. It also contains a moderate amount of protein for building and repairing tissues. Enriched flour can contribute to your daily intake of iron and some B vitamins.

3. 1 Teaspoon of Baking Powder

Nutritional Components (per teaspoon):

• Calories: 1 calorie
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Sodium: 500-600mg (depending on the brand)
• Cholesterol: 0mg
• Vitamins: None
• Minerals: Small amounts of calcium (from calcium carbonate).

Nutritional Benefit:

• Baking Powder: Primarily used as a leavening agent in baking, baking powder does not contribute much in terms of nutrition, but it helps to give rise to baked goods, providing texture and fluffiness.

4. 1 Teaspoon of Salt

Nutritional Components (per teaspoon):

• Calories: 0 calories
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 2,300mg
• Cholesterol: 0mg
• Vitamins: None
• Minerals: None (unless iodized salt is used).

Nutritional Benefit:

• Salt: Essential for maintaining fluid balance, nerve function, and muscle function. However, excessive intake of salt can contribute to high blood pressure, so it should be used in moderation.

5. 2 Cups of Water

Nutritional Components (per cup):

• Calories: 0 calories
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Sodium: 0mg
• Cholesterol: 0mg
• Vitamins: None
• Minerals: Varies by source (may contain trace amounts of calcium, magnesium, and sodium depending on the water's mineral content).

Nutritional Benefit:

• Water: Crucial for hydration, digestion, and overall body function. Water aids in the transport of nutrients, regulates body temperature, and supports every cell in the body.

6. 1 Cup of Milk

Nutritional Components (per 1 cup of whole milk):

• Calories: 150 calories
• Carbohydrates: 12g
• Protein: 8g
• Fat: 8g
• Sodium: 90mg
• Cholesterol: 24mg
• Vitamins: Vitamin A, vitamin D, riboflavin (B2), vitamin B12.
• Minerals: Calcium, potassium, phosphorus, magnesium.

Nutritional Benefit:

• Milk: A good source of high-quality protein, calcium for bone health, and essential vitamins like vitamin D, which aids calcium absorption. The fats in milk also provide energy, while potassium supports heart health and muscle function.

7. 1 Egg

Nutritional Components (per large egg):

• Calories: 70-80 calories
• Carbohydrates: 1g
• Protein: 6g
• Fat: 5g
• Sodium: 60mg
• Cholesterol: 185mg
• Vitamins: Vitamin A, B12, folate, riboflavin, vitamin D.
• Minerals: Selenium, iodine, zinc.

Nutritional Benefit:

• Egg: A rich source of complete protein, containing all essential amino acids. Eggs are also nutrient-dense, providing vitamins and minerals crucial for immune health, cell function, and energy production.

8. 1 Tablespoon of Vegetable Oil

Nutritional Components (per tablespoon):

• Calories: 120 calories
• Carbohydrates: 0g
• Protein: 0g
• Fat: 14g
• Sodium: 0mg
• Cholesterol: 0mg
• Vitamins: Vitamin E (in some oils).
• Minerals: None.

Nutritional Benefit:

• Vegetable Oil: Provides a source of healthy fats, especially polyunsaturated and monounsaturated fats (depending on the type of oil used, such as canola or sunflower oil). These fats are essential for heart health, hormone production, and supporting cell membranes. However, it is calorie-dense, so moderation is key.

Each ingredient plays a vital role in the dish, contributing essential nutrients, flavors, and textures. The combination provides a balance of carbohydrates, fats, proteins, and vitamins, promoting energy, bone health, and general well-being.