In today’s article, I will tell you about banana oat cookies. The essential guide that I am talking about will focus on the health benefits of banana oat cookies. Also, I will show you how to make them. Read on!
Has it happened to you that you have bananas at home that ripen and you don’t know what to do with them? In the afternoon you want to snack on something different, but to make cookies, it takes time, and you don’t have it?
Again, today, I bring you the solution to both situations. A recipe for oatmeal and banana cookies. You will learn to make rich, nutritious cookies, easy and fast. We will start by defining our two essential ingredients. These are oats and bananas.
Oats
Oatmeal is a whole grain consumed in different ways. It is considered within the group of cereals in the diet. Unlike most of the foods in its group, it has more protein. In recent times, oatmeal has become very popular due to the countless benefits it brings to health. Do you want me to tell you about any of them?
- Lowering blood cholesterol
- Regulation of blood glucose (blood sugar)
- Increased fecal volume, and improved intestinal transit
- Reduction of heart and vascular diseases
This is due to the content of beta-glucans and soluble fibers that oats have, also, due to unsaturated fatty acids that are present in the whole grain.
But its benefits do not end there. The starch that oats have is low in glycemic index, being beneficial for diabetics and for controlling body weight. It also has a broad spectrum of nutrients and active substances such as polyphenols with antioxidant and anti-inflammatory properties.
Whole grains are beneficial to health, reduce the risk of developing chronic diseases and, together with a proper diet, contribute to maintaining healthy body weight. Commonly known as oats, is a complete cereal cultivated for thousands of years in Europe and North America. It has been used for more than 4000 years as food and in traditional medicine.
Oatmeal is different from cereals due to its multifunctional characteristics and nutritional profile. It is rich in protein, despite being deficient in essential amino acids. It has fewer carbohydrates than other cereals, and it stands out for its high content of omega-six fatty acids. So, when it comes to banana oat cookies, oats are nutritious and healthy.
It contains minerals such as iron, calcium, potassium, magnesium, copper, zinc, silicon, etc. The oats also contain selenium and also several vitamins of the B complex, such as B1, B2, B6, B12, niacin, vitamin C, A, and E.
Benefits of oats
In folk medicine, people use oats to treat nervous exhaustion, insomnia, and nerve weakness. Experts consider them antispasmodic, antitumor, demulcent, diuretic, stimulant, tonic, and inflammatory.
Various clinical studies have evaluated its effectiveness in the prevention and control of the cardiovascular disease. Also, it is suitable for diabetes, regulation of blood pressure, weight control, and gastrointestinal health.
One study has demonstrated that short and long-term intake of oats had significant effects in the control of hyperglycemia. It is also beneficial for lowering blood lipids and reducing weight.
The different physiological effects of b-glucan are related to its viscosity. Moreover, the attenuation of glucose and insulin responses in postprandial plasma. The excellent transport of bile acids is to the lower parts of the intestinal tract. So much so, the elevated excretion of bile acids, which lowers blood cholesterol levels.
Oats contain up to 20 different types of amino acids with an antioxidant capacity 10 to 30 times greater than other phenolic compounds. They have anti-inflammatory properties and contribute to improving endothelial function.
Therefore, amino acids, together with vitamin E and phenolic compounds in oats, could collectively contribute to the beneficial effects. These are control of blood pressure, diabetes, dyslipidemia, and cardiovascular diseases.
Bananas
It is convenient to carry in the backpack to eat it at school or work. Also, it is very versatile for recipes. We found a lot of methods for desserts with bananas. It also does very well to add it to pancakes, yogurt, smoothies, and cookies.
Bananas have a high contribution of nutrients. They contain vitamins and minerals. Also, they have a slightly higher carbohydrate content (sugars) than other fruits. They give us more energy.
A banana contains soluble fibers, is considered a prebiotic food. Do you know what it means? It means that the banana fibers serve as food for intestinal bacteria.
So, it helps maintain a good state of our microbiota with all the benefits. It also has bioactive compounds with antioxidant activity, bringing many benefits to our health. It is an excellent ingredient in banana oat cookies.
Speaking of its nutritional content, a piece of banana contributes approximately 90 kcal. The equivalent portion compared to other fruits is 1/2 piece. This is mainly for its carbohydrate content. Depending on the size, one part has 20 to 25 g of carbohydrates. 1 g of protein, and when it comes to fat, it only has 0.5 g of lipids.
Within its nutritional content, we must consider that one of the benefits of the banana is that a piece has between 2 and 2.5 g of fiber. So it is regarded as a high fiber fruit. Remember that fiber has many benefits in our cardiovascular and gastrointestinal health. So, when you eat banana oat cookies, you get a lot of fiber.
Banana Benefits
The banana or plantain is also a source of vitamins A, B6, and C. These vitamins help us to form and maintain tissues and skin. Also, they promote good eyesight, influence enzyme function, and brain development in pregnancy and childhood.
Ascorbic acid or vitamin C influences various functions of the body, such as the absorption of iron. Banana is well known for being a food high in potassium. However, it is also high in magnesium.
Potassium is a mineral with vital activity. The process participates in the heart rate. Also, it sends oxygen to the brain and regulates the balance of liquids in the body. The magnesium is an essential mineral for 300 reactions of the body.
It participates in the function of our heart and helps our bones to stay in good condition. These are some of the reasons that make us consider bananas as food full of functional benefits.
Due to its high concentration of potassium, it is good for the heart and the prevention of cardiovascular diseases. Thanks to its level of vitamin A, it improves and protects our eyesight.
It also plays a role in digestive health. A banana has prebiotic activity and is used in nutritional plans to combat constipation due to its high fiber content. It is an easily digestible food that helps regulate the gastrointestinal tract. For this reason, it improves some of the digestive symptoms.
Banana has some medicinal properties. Due to its nutritional value, considered rich in tannins, it has astringent properties. You can use it to treat gastrointestinal problems such as diarrhea. So, why not make banana oat cookies to get these nutritional values?
Another of the medicinal properties of the banana is that its peel can be used to relieve mosquito bites. The shell is brought into direct contact with the skin and rubbed where the taste is to give a sense of relief.
Banana oat cookies recipe
Let’s start with the basic recipe.
Ingredients:
- Two medium bananas
- One egg
- One teaspoon ground cinnamon
- Two tablespoons of ultrafine oats
- 1/3 tsp baking powder
- 1 tbsp. chia
- Sweetener: sugar, brown sugar or honey (optional)
Preparation:
- Step on the bananas until you get a puree
- Add the beaten egg. Integrate and beat slightly
- To the mixture, add the oatmeal, baking powder, cinnamon, chia, and the sweetener.
- Integrate everything with enveloping movements.
- Place tablespoons of the mixture on the plate or pan
- Take them to a moderate oven, preheated for 15 minutes or until golden.
Yogurt Banana Oat Cookies Recipe
Ingredients:
- One apple
- One egg
- Two ripe bananas
- 1 cup of a firm yogurt
- 1 cup oatmeal
- 1/3 tsp baking powder
- One tablespoon crushed peanuts (optional)
- Choice of sweetener (optional)
Preparation:
- Step on the bananas until pureed and grate the apple
- Add the beaten egg and yogurt.
- Whisk lightly to integrate everything
- To the mixture, add the oatmeal, baking powder, sweetener, and peanuts.
- Integrate everything with enveloping movements.
- Place tablespoons of the mixture on the plate or pan
- Take to the oven, preheated for 15 minutes or until golden
Banana oat cookies with red berries
Ingredients:
- Two ripe bananas
- 1/2 cup red berries
- 1 A cup of oatmeal in flocs or ultrafine
- 1/4 tsp baking powder (chemical yeast)
- One egg
- 1 tbsp. chia, flax or similar
Preparation:
- Step on the bananas and mix with the beaten egg
- Integrate slightly beating everything
- Add the oats, baking powder and the seeds (chia, flax or other)
- Mix and integrate everything.
- Incorporate the red fruits and gently integrate the entire mass
- Assemble the cookies on a plate
- Take to a preheated oven for 15-20 minutes or until golden
As you can see, we can make a wide variety of types of oatmeal and banana cookies, easily and quickly. If you still want to continue experimenting, I tell you that you can add other ingredients such as:
- Raisins
- Chopped dates
- Bitter Chocolate Chips
- A mix of other cereals like quinoa
- Other diced fruits such as kiwi, strawberries, peaches, plums
Banana Oat Cookies and Physical Exercise
Banana is one of the fruits that we can hear the most included in the diet of an athlete or a person who regularly practices physical exercise. There are many reasons why your nutritionist would consider adding this food to your diet.
The most obvious is for all the benefits and properties it has on our health. To this, we add that bananas are an excellent source of energy before and after training. In some cases, it could even be recommended during exercise.
Before exercise, it regulates energy levels, and thanks to its easy digestion, it can quickly raise blood sugar levels to give us enough energy and ensure physical performance. After use, it helps us to replenish and recover lost energy in an effective way.
Banana oat cookies have low levels of potassium. It is suitable for treating muscle cramps. Oats and bananas are a rich source of potassium. Banana helps us regulate these levels and decrease the incidence of cramps.
That is why banana oat cookies can be an option to improve the performance of a marathoner. Also, the recipes are suitable for a high-performance athlete who has a prolonged exercise where he needs to replenish energy during his workout.
Another reason is to use banana oat cookies as an energy source for exercise. It is excellent food and loaded with vitamins and proteins. You can eat the cookies without any issues.
Conclusion
Let us remember that the banana has a maturation process. You should eat them immediately once peeled. It is because they oxidize quickly, losing their flavor and characteristic texture.
However, even you can include ripe banana in other types of dishes. For example, the best recipe is banana oat cookies. They have more content of simple sugars; it will have its nutritional composition.
You can include this food at any mealtime. It combines with many flavors, and now you know all the properties it provides. Banana oat cookies are very delicious and practical food.
You must eat these cookies because they help you get all the essential nutrients. When you have proteins, vitamins, and fiber in a balanced amount, you will perform better during exercise.
Also, there are many recipes you can make with oat and bananas. However, the best is to cook or make banana oat cookies. They help you gain energy. Some people say that they also help you gain muscle mass.
So, if you work out regularly, you can eat them to gain energy. Lastly, I love eating banana oat cookies. They are healthy and nutritious. I often eat them before and after working out in the gym.
