July 29, 2018 0 Comments Food

5 Healthy banana snacks to boost your workouts

Banana is almost a holy fruit. It’s a great source of energy for both pre and post workout, it’s packed with potassium and vitamin C and, luckily, it’s very versatile and you can use it as a main ingredient in many delicious and healthy snacks for your daily life. And, of course, they are loved by minions!

In this post, we want to give you some ideas for five very different snacks all with one thing in common: bananas.

Banana and Pineapple Smoothie

Smoothies are one of those great pleasures in life! The simple combination of blended fresh fruit is to die for (or maybe, to live for?!).

1 banana
¼ fresh pineapple
1 pear
Optional: Milk or plain yogurt q.b

How to do it
Place pineapple, banana, and pear into the bowl of a blender. Puree on high until smooth.

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Tip: To make your smoothies workout ready you can add things like protein, chia seeds, flax or acai.

Tropical Summer Coconut Oatmeal

This vegan and gluten free recipe is healthy, quick and delicious. Perfect for a breakfast or a snack whenever you’re feeling hungry!

1 cup oats (gluten-free, if needed)
1 cup coconut milk
1 orange
1 mango, diced
1 banana, sliced

How to do it
Add the oats, coconut milk and 2-3 cups of water – depends on how thick you like your oats – to a small pot over high heat. Bring the pot to a boil, stir, then reduce the heat to low and simmer for 15 minutes, or until the oats are soft.

While the coconut oatmeal is cooking, slice the top and the bottom off the orange. Place the orange on your cutting board and cut off the rind then slice it into circles. Top the coconut oatmeal with the orange slices, mango, banana.

Original from The Endless Meal. Recipe here.

Banana Chia Bread

Banana bread doesn’t need to be full of sugar and fat! It can be a delicious, convenient and guilty free treat.

2 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup soy buttery spread
1/2 cup packed brown sugar
2 eggs
3 medium, ripe DOLE® Bananas, mashed (about 1-1/2 cups)
1/2 cup chia seeds
1/4 cup light sour cream
1 teaspoon vanilla extract
1 cup chopped walnuts or almonds, toasted

How to do it
Combine flour, baking powder, baking soda, cinnamon and salt in medium bowl; set aside.

Beat the soy spread and sugar in large bowl until light and fluffy. Beat in eggs. Beat in bananas, chia seeds, sour cream and vanilla until blended. Add in flour mixture and nuts; stir until just blended.

Pour into 9 x 5-inch baking pan sprayed with nonstick cooking spray. Bake at 350°F, 55 to 65 minutes or until wooden pick inserted in centre comes out clean. Cool in pan 10 minutes; remove and cool on wire rack.

Original recipe from Dole. Find it here.

High Protein Oatmeal        

Oats are a very fulfilling breakfast that will get you ready for a very active day. You can top it with berries, nuts, seeds, additional banana – whatever you like.

3/4 cup rolled oats
2 eggs
1/2 cup milk
1 Tablespoon ground flaxseed
1 teaspoon cinnamon
1 ripe banana, mashed

How to do it
Mix all ingredients together in a pot on the stove; turn to medium high heat.

Cook, stirring frequently, until mixture reaches normal oatmeal consistency and the eggs are no longer runny. This will take about 5 minutes. Enjoy!

Original from Fannetastic Food. Recipe here.

Banana Pancakes

Pancakes are a dream breakfast or brunch, but it isn’t something that we can usually call “healthy”. But this recipe makes a difference! Sugar and fat free, this pancakes are going to change your Sunday mornings.

1 ripe Banana
1 Egg
1/2 cup (85g) All Purpose Flour
1/2 cup (75g) Wholemeal Flour
1 cup (235ml) Milk
2 teaspoons baking powder
Pinch of salt
1/2 teaspoon Vanilla extract.

How to do it
Sift the flours, baking powder and salt into a large bowl so that they are evenly combined.

Blend the banana, egg, milk and vanilla extract in a blender until completely smooth. Pour the mixture into the flour and whisk until smooth with no remaining lumps.

Heat some coconut oil (or butter if you prefer) in a large frying pan on a medium heat. Use a 1/4 cup to spoon the mixture into the pan. Cook each pancake for 2 minutes on each side, or until golden brown.

Serve with berries, maple syrup or any other pancake toppings you love!

Original from Lauren Caris Cooks. Recipe here.

This post was inspired by the delicious and fresh fruits of Dole’s