Introduction
For those seeking healthy and straightforward recipes to support their weight loss journey, bananas offer a versatile and naturally sweet option. This article explores several easy-to-make, 3-ingredient banana recipes that are not only delicious but also nutritious. From smoothies to pancakes and cookies, discover how to incorporate this accessible fruit into your diet for a guilt-free treat.
3-Ingredient Peanut Butter Banana Smoothie
This smoothie is filling, nourishing, and perfectly sweet thanks to the very ripe frozen banana blended into it. It requires no added sugar.
Ingredients:
- Very ripe frozen banana
- Peanut butter
- Milk
Instructions:
- Place all of the ingredients into a blender.
- Blend until smooth.
- Add a little more milk if the mixture is too thick to blend, or if you prefer a thinner smoothie.
3-Ingredient Banana Pancakes
These banana pancakes are healthy and so easy to make. This recipe is family friendly as well-babies, kids and adults alike love these pancakes.
Ingredients:
- Mashed banana (use overripe bananas with at least a few brown spots)
- Eggs (essential; flax eggs will not work)
- Whole-grain flour (whole wheat flour, buckwheat flour, or oat flour)
Instructions:
- In a medium mixing bowl, mash the banana with a large fork until it’s shiny and mostly smooth.
- Add the flour and any optional boosters.
- Gently stir until combined.
- Heat a large skillet (stainless steel, cast iron, or nonstick) over medium-low heat (if using an electric griddle, heat it to 350 degrees Fahrenheit). You’re ready to start cooking pancakes once a drop of water sizzles on contact with the hot surface.
- Scoop ¼ cup batter onto the hot skillet, leaving a couple of inches around each pancake for expansion.
- Flip the pancakes, then cook until lightly golden on both sides, 1 to 2 minutes more.
- Serve immediately or keep warm in a 200 degree Fahrenheit oven. Leftover pancakes can be stored in the refrigerator for up to 3 days, or frozen in a freezer bag for up to 3 months.
Tips for Perfecting Your Pancakes
- Flour Options: Whole wheat flour offers a subtle flavor, buckwheat flour has a bold flavor, and oat flour provides a light oatmeal-like flavor.
- Heat Control: Dial down the heat as you cook these pancakes. Since these pancakes are entirely naturally sweetened with bananas, they are especially sensitive to heat.
- Optional Boosters: Consider adding unsweetened shredded coconut, chocolate chips, or a pinch of salt to enhance the flavor.
2-Ingredient Banana Oatmeal Cookies
These cookies are soft and chewy, and so delicious! It’s like a banana bread recipe, only as a cookie! You can even eat them for breakfast or enjoy them as a snack or dessert. These banana oatmeal cookies are best right out of the oven, they are chewy and soft - just how I like my cookies!
Ingredients:
- Mashed bananas
- Oats
Instructions:
- Preheat oven to 350°F.
- Spray a non-stick cookie sheet with cooking spray or use a Silpat.
- Combine the mashed bananas and oats in a bowl.
- Fold in the walnuts.
- Place a tablespoon of each on the cookie sheet.
- Bake 15 minutes.
- Leftover cookies can be frozen; let them cool then wrap tight in plastic wrap and freeze.
Tips for Perfecting Your Cookies
- Optional Boosters: Consider adding walnuts.
- Serving: These are best eaten right out of the oven!
Nutritional Benefits and Weight Loss Considerations
These 3-ingredient banana recipes offer several nutritional benefits that can support weight loss:
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- High in Fiber: Bananas and whole-grain flours are excellent sources of fiber, promoting satiety and aiding in digestion.
- Natural Sweetness: Bananas provide natural sweetness without the need for added sugars, reducing overall calorie intake.
- Nutrient-Dense: Bananas are rich in essential nutrients like potassium, vitamin C, and vitamin B6, contributing to overall health and well-being.
- Portion Control: While these recipes are healthy, it's important to practice portion control to manage calorie intake effectively.
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