This well-known fruit provides many nutrients and can also be a great ally for healthier preparations.
The banana It is a versatile ingredient in healthy cooking, capable of replacing traditional flour in various preparations. This fruit, rich in essential nutrients, allows you to make delicious recipes with fewer refined carbohydrates and greater nutritional content.
His texture and natural sweetness make it an ideal alternative for those looking for healthier options without sacrificing flavor. This food contains vitamins A, B6, B12 and E, essential for the immune system, vision and cognitive function.
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Banana properties
The banana stands out for its high content of potassium, vitamins, fiber and tryptophan. These nutrients provide multiple health benefits:
- Energy and mood: The carbohydrates in banana provide quick energy, while tryptophan promotes the production of serotonin, improving mood and promoting better rest.
- digestive: Its fiber facilitates intestinal transit, prevents constipation and generates a feeling of satiety, which helps control weight.
- Cardiovascular health: Potassium regulates blood pressure and protects the heart by counteracting the effects of sodium.
- muscle function: Potassium and magnesium prevent muscle cramps, making it ideal for athletes or people with intense physical activity.
- Blood sugar control: Fiber allows slow absorption of sugars, keeping glucose levels stable.
- Heartburn relief: Its natural antacid effect helps calm heartburn.
3 banana-based recipes
These are three simple recipes without many ingredients that contain banana but without flour:
Pudding without flour and without sugar (suitable for celiacs and diabetics)
Ingredients for 8 servings:
- 2 ripe bananas (very yellow)
- 2 eggs
- 1 tablespoon baking powder
- 6 tablespoons of bitter cocoa
- Optional: 1 tablespoon chocolate chips
Preparation:
Peel and mash the bananas until puree. Add the baking powder and mix. Add the lightly beaten eggs and cocoa until well integrated. If desired, add chocolate chips. Pour the mixture into an oiled mold sprinkled with cocoa. Bake at 180°C for 20 minutes or until a toothpick inserted comes out clean. Let cool before unmolding.
Banana and oatmeal coins
Ingredients:
- 3 mashed bananas
- 4 tablespoons instant oatmeal
- 4 tablespoons grated coconut
- 1 teaspoon crushed seeds
- 1 squeezed orange
- – 4 eggs
Preparation:
Mix all the ingredients until you obtain a homogeneous mass. Place the mixture in a dressing dispenser and cook in a hot pan with a minimum of olive oil over medium heat. Turn them over when they are golden brown and remove from the heat.
Oatmeal and banana cookies
Ingredients
- 2 ripe bananas
- A quarter cup of almond butter or peanut butter
- 1 cup rolled oats
- One-third cup dark chocolate chips
Preparation:
Mash the bananas and mix with the almond or peanut butter. Add the oats and chocolate chips until combined. Form small portions and place them on a plate. Bake in a preheated oven at 190°C for 20-22 minutes or until golden.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
