15 Creative banana recipes for a potassium boost

We can't get enough of bananas - luckily, they're really good for you! A medium banana contains just 110 calories (if you're counting) and 450mg of potassium. That's 15% of your recommended daily intake of potassium, which can help to keep electricity flowing throughout your body, ensuring a healthy heart (1). Bananas are also rich in tryptophan, which can help you to sleep. Our bodies convert tryptophan into serotonin, the mood-elevating neurotransmitter which could be beneficial in alleviating depression and low mood. They're also a source of vitamin B6, which can aid a restful night's sleep and are loaded with fibre - one banana contains 10% of your daily fibre requirement.

With all that goodness, we thought we'd look at more ways to include bananas in our diets, so we've come up with this list of 15 recipes that can help us all to eat more bananas.

#1. Banana Oat Greek Yoghurt Muffins

Mmm, this recipe contains all the things we love, and the addition of Greek yoghurt keeps these muffins deliciously moist, without the need for oil. Rolled oats can help you to stay feeling fuller for longer, so you're less likely to eat more than one muffin, whilst using dark chocolate chips adds a healthy dose of antioxidants to the mix. These take just 20 minutes to prepare and bake, great if you're craving something sweet or having friends over.

#2. Healthy Banana Bread

We love banana bread; the smell reminds us of being children helping mum in the kitchen! This healthy take on a classic recipe is a great way to use up bananas which are turning brown, and it's vegan, oil and sugar-free and uses wholewheat flour. Dates add sweetness, but to be honest you could leave them out if you like, as the bananas are sweet enough! Lovely served with a cup of tea - regular, herbal or green!

#3. Banana Bread Baked Oatmeal

For all the flavour of banana bread, at breakfast time, this baked oatmeal is amazing! If you make mini versions in ramekins, you could even take this to work for a healthy breakfast on-the-go. Loaded with goodness from the bananas and good fats from the coconut oil, this vegan recipe is guilt-free and makes the perfect breakfast or snack, whenever you're in the mood for bananas!

#4. Flourless Banana Pancakes

Our post on dairy-free pancakes was popular, but why not try this flourless banana pancake recipe if you're trying to include more fruit in your diet? Suitable for those on a Paleo diet, it uses a mixture of bananas, eggs and baking powder, flavoured with vanilla and cinnamon. Serve with fresh berries and some Greek Yoghurt for a healthy dessert or delicious, simple breakfast.

#5. Vegan Banana Pudding

This vegan pudding uses soy-free tofu for its creamy texture - it might sound strange, but it's delicious! With coconut butter, vanilla extract and of course, an over-ripe banana, this rich, indulgent tasting pudding is actually super-healthy and perfect to satisfy your sweet tooth as part of a healthy diet.

#6. Chocolate Monkey Bites

Rich, dark chocolate cups with a creamy banana filling certainly don't sound like something that should be good for you. Whilst we're not recommending you eat these every day, a little treat now and then does you good, and munching one of these is far healthier than a processed, sugar-loaded chocolate bar. With no refined sugar, you can add nut butter to the banana filling for extra crunch and flavour. The dark chocolate (made with coconut oil and cocoa powder) is loaded with antioxidants, and because it's so rich, you'll find that one of these is usually enough!

#7. Banana Bread Doughnuts

That's right - doughnuts! You CAN eat doughnuts as part of a healthy lifestyle, provided they're not the kind you pick up at Krispy Kreme. These vegan doughnuts are made with spelt flour, and you can omit all the oil from them, replacing it with milk, if you like. There's even a healthy recipe for vanilla-flavoured icing, if it's a glazed doughnut you're craving!

#8. Banana Chocolate Butter

Everybody loves Nutella, but it's not that great for you, lets be honest here. Why not whip up your own banana chocolate spread at home, with just a few ingredients! This recipe from Chocolate Covered Katie's amazing blog contains nut butter, cocoa powder, banana and salt - that's literally it. Just mash or blend the ingredients together, depending on how smooth you'd like your spread to be, then enjoy on wholemeal toast for a healthy(ish) breakfast or snack!

#9. Oatmeal Raisin Breakfast Cookies

The idea of cookies for breakfast might seem controversial, but when they're as healthy as these little nutritious bites, you'll see what we're talking about! You don't have to eat them for breakfast - take a couple to the gym to munch on-the-go or enjoy them as a snack at any time of the day. With bananas, oatmeal and raisins, they're simple to make and delicious to boot.

#10. Microwave Banana Pudding

This is one of those recipes that makes me wish I owned a microwave - but it's one I've tested out for myself in the past, and it makes a great treat. It does contain quite a lot of sugar and butter, so it's more of a cheat day dessert rather than an everyday occurrence, but if you have over-ripe bananas lying around, it's a great, quick and easy pudding to whip up!

#11. Banana, Honey and Hazelnut Smoothie

A banana smoothie (we like ours with strawberries) always goes down a treat, but why not try something a bit different from your usual recipe? This sweet, creamy treat uses soy milk, honey and chopped hazelnuts (a great source of monounsatured fatty acids) to create a super-healthy smoothie that has a delicious nutty flavour. Yum!

#12. Feelgood Flapjacks

Banana are great in flapjacks, and the beauty of this recipe is that using bananas and apples lets you cut down on the sugar and fat used to bind the mixture together! You could include other dried fruits if you like - the recipe calls for raisins and apricots. This is simple to make, keeps well for the week and is great to take to the gym, to work or on-the-go for a healthy anytime snack.

#13. Banana and Blueberry Muffins

Blueberries and banana combined pack a really nutritious punch - blueberries are loaded with vitamin C that can help to keep your immune system strong. This recipe uses buttermilk and light olive oil to create a light, fluffy texture and keep these muffins low in fat. Ideal for the kids' lunchboxes or as a sweet treat whenever a craving strikes, we love these muffins.

#14. Mini Banana-Split Cheesecake Bites

Raw cashew butter and coconut milk form the basis for this tasty mini cheesecake recipe, which only contains a few other ingredients and is so easy to make. It's vegan, creamy and delicious - just make sure you don't eat them all at once!

#15. Chocolate Soft-Serve 'Ice Cream'

Whipping frozen banana in a high-speed blender or food processor creates a dessert that tastes just like ice-cream. This recipe takes it one step further, with the addition of cocoa powder, salt, vanilla extract and nut butter (use one with no additives, if possible) to create a chocolatey dessert that you'd swear was the real thing. Serve in a cone with a flake, if you must, or spoon into bowls and share with a friend!


READ THIS NEXT: 15 Healthy dessert recipes for a sugar fix

Works cited:

  1. http://www.livescience.com/45005-banana-nutrition-facts.html

Author By Paula Beaton
Date On 5th Feb 2015 at 15:35
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