Made with simple ingredients you probably already have in your kitchen (like bananas, almond flour, peanut butter, and protein powder), Beth’s recipe is quick to whip up, freezes well, and really: the texture of these bars is like a dirty cookie.
“These bars definitely look like blondes,” she says Allie Echeverria, RD. “But if you want to increase your protein intake and you really like peanut butter and bananas, they can be a great option for you.” The recipe also works well for those who want to avoid dairy, eggs and/or gluten. And while it’s not a complete breakfast, it’s the perfect bite to pair with a breakfast smoothie or an egg.
The health benefits you get from these peanut butter banana bars
Peanut butter is not only delicious: it is also a good source of various essential nutrients, healthy fats, vitamins, fiber and protein. “On average, there are approximately eight grams of protein in two tablespoons of peanut butter,” says a board-certified internist David NazarianMD, co-creator VitaminMD.net and medical director in My Concierge MD. “In addition, peanut butter is a source of vitamin E and B vitamins and minerals such as magnesium, potassium and phosphorus.”
Bananas are a great source of essential nutrients including fiber and vitamin B6. “The fiber in bananas can help regulate healthy bowel movements and support the digestive tract, while B6 aids in the production of neurotransmitters such as serotonin, dopamine and noradrenaline,” says Dr. Nazarian.
“Flax eggs are a popular substitute for people who are vegan and are rich in omega-3 fatty acids, such as alpha-linolenic acid, which play an important role in heart, brain and function health, as well as reducing inflammation in our bodies. ” body,” says Dr. Nazarian.
Almond flour is a good alternative for those who want to avoid gluten, and at the same time, according to Dr. Nazarian is a good source of healthy fats that support a healthy heart. “Almond flour is lower in carbohydrates compared to traditional wheat flour, making it a popular choice for those following a low-carb diet. Almond flour also contains protein, fiber, vitamin E, magnesium and other minerals.”
Echeverria likes that this recipe calls for a scoop of vanilla protein powder, because depending on which one you choose, it can provide 15 to 30 grams of protein.
While sugar is sugar is sugar—and maple syrup definitely falls into that category—Echeverria likes maple syrup because it contains riboflavin (vitamin B2), zinc, manganese, calcium, and potassium.
Peanut Butter Banana Bar Recipe
2 ripe bananas
1 flax egg (to prepare, mix 1 tablespoon of flaxseed + 3 tablespoons of water; can also be added with an ordinary egg)
3 tablespoons of maple syrup
2/3 cup natural creamy peanut butter
1/4 teaspoon of vanilla extract
1 cup almond flour
1 scoop vanilla protein powder (you can omit and substitute 1/4 cup almond flour)
1/2 teaspoon of baking soda
1/3 cup chocolate chips, optional
- Preheat oven to 350°F. Line an 8 x 8-inch baking dish with parchment paper.
- In a large bowl, mash the bananas, then add the eggs, maple syrup, peanut butter and vanilla extract and mix to combine.
- Mix in the almond flour, protein powder and baking soda. Stir in the chocolate chips.
- Pour the batter into the prepared baking dish. Bake for 17-23 minutes or until set but still slightly gooey in the center. Allow to cool completely before slicing. Enjoy!