Bananas are one of the highest energy fruits that you could add to your diet. They contain vital nutrients that give your body the energy it needs to function properly. So, if you’re weight-lifting to get a stronger and healthier body, try adding these healthy recipes with a banana to your daily regimen.
Did you know that potassium prevents you from losing muscle mass? It helps deliver protein to your muscles, especially after an intense workout. For each gram of protein, your body requires 2.6 milliequivalents of potassium to use the protein properly.
Bananas contain an average of 422-milligrams of potassium each, so adding these recipes with banana is a great way to maximize your protein intake and absorption. Potassium also helps prevent muscle cramps. This is perfect for those who endure muscle pain after vigorous exercise.
Now, if you’re engaged in an exercise program, you need to make sure you’re getting enough clean carbohydrates. Bananas are full of unprocessed carbs. These healthy recipes can literally energize each cell in your body, so it’s easier to workout longer and harder.
Plus, the added natural sweetness in bananas helps keep those notorious sugar cravings at bay.
It’s also interesting to point out that during intense physical exercise, 85 percent of your calorie fuel comes from good carbs.
Finally, bananas pack around 3-grams of soluble fiber into each serving. As you build strength in your muscles, your body needs more macronutrients. Studies show that fiber helps you absorb them more efficiently. Plus, it keeps you feeling full and energized.
So, if you want to gain strength and vitality, adding these healthy recipes to your diet is a great way to start.
20 Recipes with Banana to Make You Stronger
1. Banana Overnight Oats
Ingredients:
- 1 Ripe Banana
- 1/2 Cup Rolled Oats
- 1 Cup Almond Milk
- 1 Tablespoon Maple Syrup
- Dash of Cinnamon
Directions:
Grab your favorite mason jar and place your oats inside it. Then pour the almond milk in. Slice up your banana into 1/2-inch pieces and place them on top. Finish this recipe by adding the maple syrup and cinnamon. Place the lid on your jar and shake it.
Keep it in the fridge overnight. Now, you’ll have an easy breakfast to energize you for your morning workout.
2. Tropical Banana Mango Smoothie
Ingredients:
- 1 Ripe Banana
- 1 Ripe Mango
- 2 Cups Coconut Milk
- 2 Tablespoons Honey
Directions:
Chop up the mango and banana into 1-inch pieces. Place them in your blender. Pour in the coconut milk and honey. Blend these ingredients until you have a smooth consistency.
Add your favorite pre-workout powder to this healthy recipe to increase your protein intake.
3. Blueberry Banana Nice Cream
Ingredients:
- 1 Cup Frozen Blueberries
- 1 Cup Frozen Ripe Banana Slices
Directions:
This is probably the easiest of our recipes with banana. Simply add the frozen blueberries and bananas to your high-speed blender. Blend on the highest speed possible and enjoy! You can also top it with extra blueberries and bananas for a change in texture.
The blueberries will pack an extra antioxidant punch.
4. Banana Peanut Butter Bliss Smoothie
Ingredients:
- 1 Ripe Banana
- 1/4 Cup Natural Peanut Butter
- 2 Cups Soy Milk
Directions:
Slice the banana into 1-inch pieces and add them to your blender. Scoop in your favorite natural peanut butter. Pour the soy milk in. Blend the mixture until it’s smooth.
The peanut butter will add some protein and thickness while the banana kicks up the sweetness. It almost tastes like a shake!
5. Strawberry Banana Popsicles
Ingredients:
- 2 Ripe Bananas
- 2 Cups Ripe Strawberries
- 1 1/2 Cups of Plant Milk
- Stevia
Directions:
Slice up the bananas and add them to your blender. Put the strawberries in as well. Pour in the milk and blend the ingredients until they’re super smooth. Afterward, you can add stevia powder or liquid stevia until the mixture tastes sweet enough for you.
Place the mixture into popsicle trays. Freeze them overnight.
This is one of those healthy recipes that would be great for a hot summer afternoon. Plus, you can share it with the whole family!
6. Easy Banana Pancakes
Ingredients:
- 1 Ripe Medium Banana
- 1/2 Cup Oats
- 2 1/2 Tablespoons Soy Milk
- 2 Tablespoons Maple Syrup
Directions:
Begin by adding coconut oil or another cooking oil to your skillet. Turn the heat to medium. Add all the ingredients to a mixing bowl. Use an electric mixer or immersion blender to combine them. Pour fist-sized amounts of the batter onto your pan.
Cook each pancake for about 3-4 minutes. Flip them with a spatula. Finish by letting them cook for a little over a minute. Top each pancake with 100 percent natural maple syrup for added sweetness.
7. Banana Chocolate Chip Cookies
Ingredients:
- 1/2 Cup Smashed Ripe Bananas
- 1/2 Cup Oats
- 1/4 Cup Natural Peanut or Almond Butter
- 1/2 Teaspoon Almond Extract
- 1/16 Teaspoon Salt
- 2 Tablespoons Sugar or Stevia
- 3 Tablespoons Dark Chocolate Chips
Directions:
Begin by preheating your oven to around 350 degrees. Combine the banana and nut butter together. Mash well. Stir in the remaining ingredients until they’re smoothly combined.
Grease a medium baking pan. Use your hands or a teaspoon to make little cookies. Place them on the pan.
Cook them for about 15-20 minutes. Make sure to let them cool once you’ve taken them out. Enjoy! This is one of those healthy recipes for dessert that you won’t feel guilty about later.
8. Healthy Banana Pumpkin Bread
Ingredients:
- 2 Cups Rice Flour
- 3/4 Tablespoon Baking Powder
- 1 Teaspoon Baking Soda
- 1/2 Teaspoon Cinnamon
- 1/2 Teaspoon Pumpkin Pie Spice
- 1 1/2 Cups Super Ripe Mashed Bananas
- 1/2 Cup Puree of Pumpkin
- 2 Tablespoons Stevia
- 1/2 Cup Maple Syrup
- 1/3 Cup Coconut Milk
- 2 Teaspoons Almond Extract
Directions:
Add some oil to a 9 x 5 baking pan. Heat your oven to 350 degrees Fahrenheit. Mix your dry ingredients in one bowl and wet ingredients in another. Combine them afterward.
Pour the batter into your pan. Cook for 30 minutes then turn off your oven. Leave the bread in for another 10 minutes with the heat off. Remove the pan and let it cool.
For best results, place it in the fridge and eat it the next day. Healthy recipes like this one don’t taste healthy. Plus, you’re getting more protein from the nut butter.
9. Chocolate Banana Nice Cream
Ingredients:
- 2 Ripe Frozen Bananas – Sliced
- 2 Tablespoons Cocoa Powder
- Coconut Flakes
Directions:
Place the frozen bananas in the blender. Add the cocoa powder. Blend in your high-speed blender until it has an ice cream consistency.
Place the nice cream in your favorite bowl and top it with coconut flakes. This is a great way to satisfy a chocolate craving without sacrificing your health.
10. Peanut Butter Banana Chia Pudding
Ingredients:
- 1 Cup Vanilla Soy Milk
- 1 Ripe Sliced Banana
- 1/4 Teaspoon Almond Extract
- 1/4 Cup Chia Seeds
- 1/8 Teaspoon Salt
- 2 Tablespoons Stevia Powder
- 2 Tablespoons Natural Peanut Butter
Directions:
Place your ingredients in a mixing bowl. Combine them until they have a smooth consistency. If you don’t like the texture of chia seeds, blend the ingredients.
Put the mixture in your favorite serving bowl and cover it. Let it sit in the fridge all night. This makes for an easy and healthy breakfast the next morning!
11. Banana Peach Yogurt
Ingredients:
- 1 Ripe Banana
- 1 Ripe Peach
- Organic Granola Mix
- 1 Tablespoon Maple Syrup
- Plain Soy Yogurt
Directions:
Slice the banana and peach into 1-inch pieces. Top your favorite yogurt with the fruit and granola. Finish by drizzling the maple syrup on top.
12. Banana Chips
Ingredients:
- 2 Ripe Bananas
- 1/2 Lemon
Directions:
Out of all these healthy recipes, this one is the most convenient snack. Begin by preheating your oven to 225 degrees Fahrenheit. Place parchment paper on your baking pan. Thinly slice your bananas.
Place them on the paper. Juice your lemon. Brush the juice onto the banana slices. Cook them for an hour and a half. Once you flip them, they need to bake for at least 30 more minutes. Once they look dry, you’ll know they’re done.
Let the chips rest for 5 minutes and enjoy!
13. Banana Protein Balls
Ingredients:
- 1 Cup Rice Flour
- 1/2 Cup Flax Meal
- 1/2 Cup Protein Powder
- 1 Tablespoon Hemp Seeds
- 1 Ripe Mashed Banana
- 1/2 Cup Natural Peanut Butter
- 1 Teaspoon Almond Extract
Directions:
Mix your ingredients in a large bowl. Form the balls with your hands. Store the balls in your fridge for late-night or pre-workout snacking!
14. Banana Nut Muffins
Ingredients:
- 2 Cups Rice Flour
- 1/4 Cup Protein Powder
- 2 Teaspoons Baking Soda
- 1/2 Teaspoon Baking Powder
- 1 Teaspoon Allspice
- 1/4 Teaspoon Salt
- 2 Cups Bananas Mashed
- 1/2 Cup Natural Peanut Butter
- 1/2 Cup Maple Syrup
- 1/4 Cup Coconut Oil
- 1/2 Cup Unsweetened Applesauce
- 3/4 Cup Vanilla Soymilk
Directions:
Set your oven to 375 degrees Fahrenheit. Grease your favorite muffin pan. Combine wet ingredients in one bowl and dry in the other. Then combine the wet and dry ingredients together gently.
Add the batter to your muffin pan. Let them bake for 20 minutes.
15. Banana Peanut Butter Chocolate Shake
Ingredients:
- 2 Overripe Frozen Bananas
- 1/2 Cup Natural Peanut Butter
- 2 Tablespoons Cocoa Powder
- Vanilla Soy Ice Cream
Directions:
Add a couple of scoops of low-calorie vanilla soy ice cream into your blender. Put the bananas, cocoa powder, and peanut butter in next. Blend at high speeds until the mixture is smooth yet thick.
Enjoy!
16. Banana Bars
Ingredients:
- 3 Ripe Bananas
- 1 Cup Natural Almond Butter
- 1/4 Cup Maple Syrup
- 1 Teaspoon Allspice
- 1 Teaspoon Almond Extract
- 2 Cups Oats
Directions:
Preheat your oven to 350 degrees. Combine your wet ingredients in a bowl with an electric whisk. Slowly incorporate the dry ingredients. Place parchment paper on a medium baking pan.
Place the mixture on the paper. Flatten it with your hands. Let it bake for about 30 minutes. Let it cool then cut it into bars.
Store these babies in the fridge for future snacking.
17. No-Bake Banana Chocolate Cookies
Ingredients:
- 2 Ripe Bananas – Sliced
- 1 Cup Dark Chocolate Chips
- 1/4 Cup Natural Peanut Butter
- 1 Tablespoon Cocoa Powder
- 1/3 Cup Coconut Milk
- 1/8 Teaspoon Salt
- 2 Teaspoons Almond Extract
- 2 Cups Oats
Directions:
Place a saucepan on your burner. Set it to low heat. Add all your ingredients except for the oats and almond extract. Stir for 3 minutes. Mash your bananas. Add the almond extract and oats.
Use a spoon to place cookie-like shapes onto some parchment paper. Once they’re cool, put them in the fridge. Enjoy after a few hours!
18. Banana Green Monster Smoothie
Ingredients:
- 1 Cup Fresh Spinach
- 1/2 Ripe Avocado – Sliced
- 2 Ripe Bananas – Sliced
- 2 Tablespoons Stevia Powder
- 1 Tablespoon Protein Powder
- 2 1/2 Cups Vanilla Soy Milk
Directions:
Add the ingredients to your blender. Mix at high speeds until they’re smooth. You can add more milk as you go. Healthy recipes like these taste good and make us feel good.
19. Banana Peanut Butter Toast
Ingredients:
- 1 Ripe Banana
- 1/4 Cup Natural Peanut Butter
- 1 Gluten-Free English Muffin
- 1 Tablespoon Local Honey
Directions:
Slice your English muffin in two. Crisp each side in a toaster. Continue by spreading the peanut butter on each piece. Then place your banana slices on top. Finish your toast by drizzling honey all over it.
20. Banana Tofu Pudding
Ingredients:
- 1 Ripe Banana – Sliced
- 1/2 Cup Soft Tofu
- 1 Teaspoon Vanilla Extract
- 1 Tablespoon Maple Syrup
- Organic Granola
Directions:
Place all your ingredients except the granola into a blender. Blend them until they’re smooth. Place the pudding into your favorite bowl. Top it with granola.
Consume!
Final Thoughts on Healthy Recipes with Banana
Hopefully, these recipes were inspiring! Now, you understand how healthy bananas are. However, they’re also delicious.
The options are endless. From cookies to smoothies, you’ll never run out of recipe ideas. Plus, they can help you gain muscle.
Bananas are loaded with important nutrients such as fiber, potassium, and carbohydrates. These essentials work with protein to keep you feeling strong and healthy.
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