Wednesday, May 28, 2014

Simple Recipes for Over-Ripe Bananas

       Bananas are the one fruit you will always find in my kitchen! Not only do I find them delicious but they are also packed full of nutrients.  One banana contains about 90 calories and is a good source of potassium, B-vitamins and anti-oxidants.
        Over-ripe bananas have a higher simple sugar and anti-oxidant content then un-ripe bananas making them a quick source of energy, perfect for a pre- or post work out snack. So the next time you have a bunch of over-ripe bananas, don't throw them out!! 
Not ready to eat the bananas? Freeze them for later!  First peel the bananas and place in a freezer safe zip lock bag, then store in the freezer for up to 2 months.

      Frozen bananas are also very versatile and can be included into smoothies, baked goods and even made into ice cream!  Here are a few of my favorite recipes...

Banana Smoothie

Servings: 2

  • 1 frozen or fresh banana
  • 1 cup frozen fruit (e.g pineapple, berries, mango etc)
  • 6 oz plain or vanilla greek yogurt
  • 4 oz juice or milk
  • 1 cup fresh spinach (optional, but encouraged- you won't taste it, I promise!)
Add all ingredients into a blender and blend until smooth.

Nutrition Information(per serving): 165 Calories, 32 g carb, 6 g protein, 0g fat

Oatmeal Banana Chocolate Chip Cookies
(makes 16 cookies)

  • 2  bananas (fresh or de-thawed frozen)
  • 1 cup old-fashioned oats
  • 1/4 cup dark chocolate chips
  • 1/4 cup crushed pecans (optional)
  • 1/2 teaspoon cinnamon
1. Pre-heat oven to 350 degrees
2. Mash bananas then stir in oats.
3. Add in remaining ingredient and stir to combine.
4. Line cookie sheet with parchment paper. Drop tablespoon size scoops of the mixture on the parchment paper.
5. Bake cookies in oven for 15 minutes.

Nutrition Information (per cookie): 150 Calories, 8 g carb, 2 g protein, 5 g fat

Peanut Butter Chocolate Chip Banana Ice Cream
Servings: 1

  • 1 frozen banana
  • 1 tablespoon peanut butter
  • 2 tablespoons chocolate chips
1. Cut frozen banana up into 6-8 smaller pieces and place in food processor. Process banana until smooth and creamy. Add in peanut butter and process until combined.
2. Remove ice cream from food processor and place in a bowl and then stir in chocolate chips.

Nutrition Information: 200 Calories, 18 g carb, 9g fat

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