Banana is a versatile fruit that can be used in various recipes, both sweet and salty. It even helps to replace the sugar, bringing a sweet taste to the preparation, in addition to giving body and volume to cakes and pies.
A good tip is to always use a very ripe banana, so that it gets more sweet and does not trap the intestine.
1. Banana cookie in the microwave
The banana cookie in the microwave is a quick and practical recipe, rich in fibers that help the intestine and that has only 200 kcal.
Ingredients:
- 1 ripe banana
- 1 egg
- 1 tablespoon of oatmeal or oat bran
- cinnamon to taste
Method of preparation:
Beat the egg with a fork in a bowl that shapes the cookie, such as a bowl for cereal. Knead the banana and mix all the ingredients in the same container. Take to the microwave for 2:30 minutes at full power. If the cookie has the sides of the container unattached, it is ready to be consumed.
2. Sweet banana pancake
The banana pancake is great for those moments of desire to eat a sweet, because besides having a sweet taste, it can also be stuffed with unsweetened fruit jelly, a honey or peanut paste. Each pancake has only about 135 kcal.
Ingredients:
- 1/2 cup oats
- 1/2 ripe banana
- 1/2 teaspoon baking powder
- 40 ml (1/6 cup) milk
- 1 egg
- Cinnamon powder to taste
Method of preparation:
Beat all the ingredients in the blender and make 2 pancakes in the nonstick skillet with a little olive oil or coconut oil. If you do not want to make the 2 pancakes at once, the dough can be stored in the refrigerator for up to 24 hours.
3. Chocolate ice cream with banana
The banana ice cream is quick to make and kills the will for sweets. The ideal is to mix the ice cream with sources of fat or protein, such as peanut paste or whey protein, as it becomes more nutritious and reduces the fat production stimulus. However, it can also be done only with the banana.
Ingredients:
- 1 banana
- 1 tablespoon peanut butter
- 1/2 tablespoons cocoa powder
Method of preparation:
Cut the banana into slices and freeze. Remove from the freezer and place in the microwave for only 15 seconds, to lose the ice. Beat the banana and other ingredients with the hand mixer or blender.
4. Banana bread and grains
This bread is quick and easy to make and is a great option to replace bread with additives sold in the supermarket. In addition, it is rich in fiber, helping to give more satiety, to control blood glucose and improve bowel functioning. Each 45 g slice is about 100 kcal.
Ingredients:
- 3 units of banana
- 1/2 cup of chia in grains
- 2 tablespoons coconut oil
- 3 eggs
- 1 cup oat bran
- 1 tablespoon baking powder
- Cinnamon powder to taste
Method of preparation:
Knead the bananas and beat all the ingredients in the blender. Before roasting, sprinkle sesame seeds over the dough. Oven at 200 degrees for about 20-30 minutes. Makes about 12 servings.
5. Sugar-free banana cake
This whole cake is rich in fiber and good fats, which help control cholesterol and give more satiety. Each 60 g slice has about 175 kcal.
Ingredients:
- 1 cup Oat or Oat Bran
- 3 ripe bananas
- 3 eggs
- 3 tablespoons full of raisins
- 1/2 cup Coconut Oil
- 1 tablespoon ground cinnamon
- 1 tablespoon of baking powder
Method of preparation:
Beat everything in the blender (the dough is very consistent) and take to the medium oven for 30 minutes or until the toothpick comes out. If you prefer the whole raisins, just add them to the batter after you have everything in the blender. Serves 10 to 12 servings.
See also recipes to enjoy the banana peel.
