This week I would like to share some great banana recipes, they are great for kids, adults with a sweet tooth (I think that’s most of us), and even for those feeling a bit under the weather.
Breakfast is the most important meal of the day, try my overnight oats, its loaded with fibre from the oats and chia seeds. Fibre fills up your stomach leaving you feeling fuller for longer and helps to regulate blood sugar levels. You need about 25g per day of fibre for good digestion so rather start your day with a good dose. Overnight oats also contain a good amount of protein, some B-vitamins, calcium, magnesium, zinc and loads more micronutrients.
Ingredients: 1/2 cup of regular oats, 1/2 cup milk (I prefer soya milk), 1tbsp chia seeds, 1/2 banana (50g)
Instructions: Place oats, chia seeds and milk in a container and stir with a spoon. Cover with a lid and leave overnight. When you are ready for breakfast, thinly slice a banana and mix into the oats. You may need a bit more milk and a teaspoon of sugar or honey can be added for an additional sweet treat.
The thing I love most about overnight oats is that it’s a quick and easy instant breakfast, no mess, no fuss and perfect for an on-the-go mom, a healthy breakfast after gym or at work.
Approximate nutritional value: Energy = 1137KJ Protein = 11,1g Carbohydrates = 37,5g Fat = 9.5g
Banana bites are a great after school or pre-gym snack with the new 15g Woolworths peanut butter sachets (no added salt or sugar), this can be a quick on-the-go snack. All you need is a banana and some peanut butter (drizzle a bit of melted chocolate over for an extra sweet treat).
Approximate nutritional value: Energy = 772KJ Protein = 5,2g Carbohydrates = 20,8g Fat = 7,9g
Banana Ice Cream
Who said you can’t have ice cream in winter… This is one of my favourite Friday night treats because there is nothing like watching series and eating some homemade ice cream.
Ingredients: 4 medium bananas (frozen), 1/2 cup milk (I use soy milk), 1 tsp vanilla essence.
Instructions: Slice and peel bananas then freeze. Blend the frozen bananas, milk and vanilla essence to a smooth consistency and enjoy. Garnish with some berries, they add extra sweetness, colour and texture.
Approximate nutritional value per serving: Energy = 568KJ Protein = 5,2g Carbohydrates = 20,3g Fat = 2,9g
I hope you will try some of my recipes and feel free to leave a comment. Sometimes having a treat is all part of a balanced diet, especially if its made from natural and fresh ingredients.