6 lip-smacking banana recipes to fuel your weight-loss journey

Bananas are sometimes categorized as a sugary deal with however you’ll be shocked to know that they’re excessive in antioxidants and may even assist you to drop a few pounds. This fruit is full of vitamins, together with potassium that helps strengthen muscular tissues and fibre that retains you satiated. Thus, making it perfect for individuals who crave a snack that doesn’t make them acquire weight. From scrumptious banana pancakes to refreshing smoothies, bananas may be included in varied dishes. In the event you have no idea the best way to make them, attempt these tasty banana recipes for weight reduction!

6 delicious banana recipes for weight reduction

Attempt these recipes for weight reduction made utilizing the goodness of bananas, shares nutritionist Susmita N.

1. Banana egg pancakes

Components

• 2 complete eggs
• 1 medium-sized ripe banana
• Salt as wanted
• Oil/butter

Technique

• Mash the banana right into a paste.
• Add the eggs and blend with none lumps.
• Warmth the pan and soften the butter.
• Add the blended paste and prepare dinner on medium flame.
• Serve with cinnamon powder or just a few pumpkin seeds sprinkled on high.
• Cocoa powder may be added to the combination for flavour.

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2. Banana spinach smoothie

Components

• 1 medium banana
• Handful of spinach, washed
• 1/2 tablespoon of nut butter
• 350ml soy or almond milk
• 1 tablespoon of sunflower seeds and pumpkin seed combination

Technique

• Add all of the components to a blender and make a easy paste.
• Add pre soaked dates or fig rings for further sweetness.
• Voila, your smoothie is able to be consumed.

3. Banana peanut butter ice cream

Components

• 2 ripe banana
• 2 tablespoons peanut butter
• Sea salt as per style
• 1 tablespoon of roasted almonds, chopped
• 1 tablespoon cinnamon powder
• Few drops of vanilla extract

Technique

• Freeze the banana within the freezer till strong.
• Add the frozen banana with just a few drops of vanilla extract in a blender and make a easy paste. Including just a few ice cubes will smoothen the feel.
• Unfold the peanut butter in a shallow bowl. Unfold the banana paste on high of that, and sprinkle it with sea salt, chopped roasted almonds, and cinnamon powder.
• Place it within the freezer and let it chill for 2-3 hours and serve.

4. Banana oats cookies

Components

• 1 cup of mashed over ripened banana
• ½ cup of almond butter
• 3.5 cups of rolled oats
• ¼ cup of chocolate chips
• 3 tablespoons of pumpkin seeds

Technique

• Mix all of the components right into a dough and hold it within the fridge for 15-20 minutes.
• Take a small portion of the dough in hand, roll it right into a small ball, and flatten it.
• Place the cookies on parchment paper within the baking tray and prepare dinner for 12 minutes at 350 levels.
• As soon as it cools down naturally, you may benefit from the cookies.

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5. Banana carrot muffins

Components

• 280 grams of oats flour
• 360 grams of banana, mashed to easy paste
• 170 grams of candy carrot, shredded
• 70 grams of sugar
• ½ cup of melted coconut oil
• 4 eggs
• 3 teaspoon of cinnamon
• 3 teaspoon of baking powder
• 150 ml of cow or soy milk
• Salt for style
• ½ cup of chopped walnuts and almonds blended

Technique

• Combine the oats flour, cinnamon, sugar baking powder, and salt in a bowl.
• Individually combine the mashed banana, eggs, coconut oil, cow or soy milk and whisk it till it’s easy.
• Combine the components in each bowls, ensuring there are not any lumps. Add the chopped nuts and grated carrots.
• Preheat the oven to 350 levels and scoop the muffin combine into muffin trays.
• Bake the combo for 30-35 minutes and let it cool fully.

6. Banana spinach pancake

Components

• 1 cup of cow or soy milk
• 2 cups of spinach leaves
• 1 cup of maida flour
• 2 tablespoons of baking powder
• ½ teaspoon of salt
• 3 tablespoons of cooking oil
• 3 ripe bananas, mashed
• 1-1.5 tablespoons of brown sugar

Technique

• Combine the spinach leaves and milk in a blender to type a tremendous paste.
• Take the combo in a bowl and blend all of the components into it till it involves a pancake dough consistency.
• Over a heated greased pan, pour the batter and prepare dinner on each side until golden brown.
• You possibly can eat it with butter and maple syrup.

Banana recipes for weight reduction: How does it assist?

There are a lot of well being advantages of bananas, and one in every of them is weight reduction. Right here’s the way it helps shed the additional kilos:

1. Loaded with fibre

Bananas are a wealthy supply of fibre, discovered a examine printed within the Asian Journal of Pharmaceutical Analysis and Growth, which retains you feeling fuller for longer. This will help cut back cravings and minimise overeating, serving to you drop a few pounds. Plus, fibre helps digestion by including bulk to stools, stopping constipation, and selling common bowel actions. A wholesome digestive tract improves general well being and will help with weight reduction. Additionally, fibre slows the absorption of glucose into the system, lowering blood sugar spikes and falls.

2. Pure sweeteners

“Bananas have pure sugars that may fulfil your candy craving with out including sugar. That is particularly helpful if you end up making an attempt to chop again on sugary treats out of your weight loss program to attain your weight reduction aim. It additionally helps in stopping sudden spikes in your blood sugar ranges. This could help in sustaining secure power ranges whereas stopping cravings,” says the knowledgeable.

3. Boosts metabolism

Bananas comprise resistant starch, a sort of fibre that may assist increase metabolism. An elevated metabolism helps your physique burn extra energy all through the day. Resistant starch could assist cut back fats storage within the physique by growing fats oxidation. Plus, a examine printed within the Microbiome Journal means that resistant starch can enhance insulin sensitivity, permitting the physique to make use of glucose extra effectively. This will help regulate blood sugar ranges and cut back the chance of growing insulin resistance.

Now that you realize the advantages of banana for weight reduction, it’s time to embody extra of it in your weight loss program!