6 banana recipes for weight loss

Bananas are often classified as a sugary treat but you will be surprised to know that they are high in antioxidants and can even help you lose weight. This fruit is packed with nutrients, including potassium that helps strengthen muscles and fibre that keeps you satiated. Thus, making it ideal for those who crave a snack that does not make them gain weight. From delicious banana pancakes to refreshing smoothies, bananas can be included in various dishes. If you do not know how to make them, try these tasty banana recipes for weight loss!

6 scrumptious banana recipes for weight loss

Try these recipes for weight loss made using the goodness of bananas, shares nutritionist Susmita N.

1. Banana egg pancakes

Ingredients

• 2 whole eggs
• 1 medium-sized ripe banana
• Salt as needed
• Oil/butter

Method

• Mash the banana into a paste.
• Add the eggs and mix without any lumps.
• Heat the pan and melt the butter.
• Add the mixed paste and cook on medium flame.
• Serve with cinnamon powder or a few pumpkin seeds sprinkled on top.
• Cocoa powder can be added to the mixture for flavour.

Also Read: 6 reasons to eat a banana before you workout!

2. Banana spinach smoothie

Ingredients

• 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 mixture

Method

• Add all the ingredients to a blender and make a smooth paste.
• Add pre soaked dates or fig rings for extra sweetness.
• Voila, your smoothie is ready to be consumed.

3. Banana peanut butter ice cream

Ingredients

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

Method

• Freeze the banana in the freezer until solid.
• Add the frozen banana with a few drops of vanilla extract in a blender and make a smooth paste. Adding a few ice cubes will smoothen the texture.
• Spread the peanut butter in a shallow bowl. Spread the banana paste on top of that, and sprinkle it with sea salt, chopped roasted almonds, and cinnamon powder.
• Place it in the freezer and let it chill for 2-3 hours and serve.

4. Banana oats cookies

Ingredients

• 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

Method

• Combine all the ingredients into a dough and keep it in the fridge for 15-20 minutes.
• Take a small portion of the dough in hand, roll it into a small ball, and flatten it.
• Place the cookies on parchment paper in the baking tray and cook for 12 minutes at 350 degrees.
• Once it cools down naturally, you can enjoy the cookies.

Also Read: Want to lose weight? Try these 7 cold soups for weight loss

5. Banana carrot muffins

Ingredients

• 280 grams of oats flour
• 360 grams of banana, mashed to smooth paste
• 170 grams of sweet 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 taste
• ½ cup of chopped walnuts and almonds mixed

Method

• Mix the oats flour, cinnamon, sugar baking powder, and salt in a bowl.
• Separately mix the mashed banana, eggs, coconut oil, cow or soy milk and whisk it until it is smooth.
• Mix the ingredients in both bowls, making sure there are no lumps. Add the chopped nuts and grated carrots.
• Preheat the oven to 350 degrees and scoop the muffin mix into muffin trays.
• Bake the mix for 30-35 minutes and let it cool completely.

6. Banana spinach pancake

Ingredients

• 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

Method

• Mix the spinach leaves and milk in a blender to form a fine paste.
• Take the mix in a bowl and mix all the ingredients into it until it comes to a pancake dough consistency.
• Over a heated greased pan, pour the batter and cook on both sides till golden brown.
• You can eat it with butter and maple syrup.

Banana recipes for weight loss: How does it help?

There are many health benefits of bananas, and one of them is weight loss. Here’s how it helps shed the extra kilos:

1. Loaded with fibre

Bananas are a rich source of fibre, found a study published in the Asian Journal of Pharmaceutical Research and Development, which keeps you feeling fuller for longer. This can help reduce cravings and minimise overeating, helping you lose weight. Plus, fibre helps digestion by adding bulk to stools, preventing constipation, and promoting regular bowel movements. A healthy digestive tract improves overall health and can help with weight loss. Also, fibre slows the absorption of glucose into the system, reducing blood sugar spikes and falls.

2. Natural sweeteners

“Bananas have natural sugars that can fulfil your sweet craving without adding sugar. This is especially useful when you are attempting to cut back on sugary treats from your diet to achieve your weight loss goal. It also helps in preventing sudden spikes in your blood sugar levels. This can assist in maintaining stable energy levels while preventing cravings,” says the expert.

3. Boosts metabolism

Bananas contain resistant starch, a type of fibre that can help boost metabolism. An increased metabolism helps your body burn more calories throughout the day. Resistant starch may help reduce fat storage in the body by increasing fat oxidation. Plus, a study published in the Microbiome Journal suggests that resistant starch can improve insulin sensitivity, allowing the body to use glucose more efficiently. This can help regulate blood sugar levels and reduce the risk of developing insulin resistance.

Now that you know the benefits of banana for weight loss, it is time to include more of it in your diet!