Inspired by the dynamic duo of Dr. Roizen and Chef Jim at the Cleveland Clinic, where I interned last summer, I’m embarking on a mission to introduce culinary medicine in an accessible way – through social media. Every Friday, I’ll be sharing a “Functional Foodie” recipe as part of my job as Patient Care Navigator at Princeton Integrative Health.
Last week, one of my coworkers asked me to come up with an easy and flexible snack that can be enjoyed with pantry ingredients. Whether you’re fueling up before hitting the gym or satisfying a sweet craving, this loaded banana is a delightful and nutritious choice that keeps you both energized and satisfied. Personally, this has even been my breakfast go-to on light mornings … repeatedly.
A loaded banana, generously smeared with creamy crunchy peanut butter, dusted with a sprinkle of flax seed meal, and kissed with a hint of fragrant cinnamon, is a tantalizing treat that checks all the boxes.
Let’s get into the star ingredients:
- Bananas. These guys are rich in potassium, an essential mineral that helps maintain proper heart and muscle function and supports healthy blood pressure. It also aids in nerve and muscle cell communication. Bananas contain dietary fiber, which supports digestive health and helps regulate bowel movements. [1]
- Peanut butter. With about 9 grams per serving, peanut butter is a good source of protein, which is essential for building and repairing tissues in the body. It contains monounsaturated and polyunsaturated fats, which are heart-healthy fats that can help lower bad cholesterol levels.[2]
- Flaxseeds. Flax seeds are one of the best plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are important for heart and brain health. [3]
- Note: Grinding flaxseeds breaks down their tough outer shell, making it easier for your body to absorb the beneficial nutrients inside, such as omega-3 fatty acids, dietary fiber, and lignans.
- Cinnamon. Cinnamon is rich in antioxidants, which help protect the body from oxidative damage caused by free radicals. It may help improve insulin sensitivity and regulate blood sugar levels, which can be beneficial for individuals with diabetes. [4]
What I love about this recipe is that you can mix and match with whatever nut butters or seeds your in the mood for. Looking for a more protein-centric snack? Use peanut butter and hemp seeds. Looking for a more dessert-y variation? Use homemade nutella and top with chocolate chips.
LOADED BANANA, GF + V
Serves 1
Ingredients
- 1 banana
- 1-2 tbsp nut butter (peanut, almond, cashew)
- 1-2 tbsp seeds (ground flaxseed meal, chia seeds, sunflower seeds, hemp seeds)
- cinnamon
- salt, to taste
How to
- Unpeel the banana and load on your toppings!