Nutrition

These anti-inflammatory breakfast bars with banana bread and peanut butter are packed with protein

These anti-inflammatory breakfast bars with banana bread and peanut butter are packed with protein
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Noneedless to say, curiosity easily peaks when it comes to banana bread bars and peanut butter on the table, but cookie indicates when it’s also a nutrient-rich option. This is exactly where healthy recipe bloggers Whole With Beths Vegan High Protein Peanut Butter Banana Bread Bars come into play.

Made with simple ingredients you probably already whip up in the kitchen (like bananas, almond flour, peanut butter, and protein powder), Beths’ recipe is quick to whip up, freezes well, and really—the texture of these bars it is similar to a fondant cookie.

These bars look decidedly blonde, says Allie Echeverria, RD. But if you’re looking to up your protein intake and you really like peanut butter and bananas, they might be a great choice for you. The recipe also works well for those trying to avoid dairy, eggs, and/or gluten. And while not a full breakfast, these are the perfect grab-and-go bite that you can pair with a breakfast smoothie or egg bite.

Health benefits you’ll reap from these Peanut Butter Banana Bread Bars

Peanut butter

Peanut butter isn’t just delicious — it’s also a good source of various essential nutrients, healthy fats, vitamins, fiber, and protein. On average, there are about eight grams of protein in two tablespoons of peanut butter, says board-certified internal medicine physician David Nazarian, MD, co-creator of VitaminMD.net and medical director at My Concierge MD . In addition, peanut butter is a source of vitamin E and B vitamins and minerals such as magnesium, potassium and phosphorus.

Bananas

Bananas are an excellent source of essential nutrients including fiber and vitamin B6. The fiber in bananas can help regulate healthy bowel movements and support the digestive tract, while vitamin B6 aids in the production of neurotransmitters such as serotonin, dopamine and norepinephrine, says Dr. Nazarian.

Flax Eggs

Flax eggs are a popular substitute for vegans and are rich in omega-3 fatty acids such as alpha-linolenic acid, which play an important role in heart health, brain health and function, as well as reducing inflammation in our bodies, says Dr. Nazarian.

almond flour

Almond flour is a good alternative for those trying to avoid gluten, and according to Dr. Nazarian, it’s also a good source of healthy fats, which support a healthy heart. Almond flour is lower in carbohydrates than traditional wheat flour, making it a popular choice for those on a low-carb diet. Additionally, almond flour contains protein, fiber, vitamin E, magnesium, and other minerals.

Protein powder

Echeverria likes that this recipe calls for one scoop of vanilla protein powder because, depending on which one you choose, it can provide between 15 and 30 grams of protein.

Maple syrup

While a sugar is a sugar is a sugar and maple syrup definitely falls into that category. Echeverria likes maple syrup because it contains riboflavin (vitamin B2), zinc, manganese, calcium and potassium.

Peanut Butter Banana Bread Bar Recipe

ingredients

2 ripe bananas
1 flax egg (to make, mix 1 tablespoon flaxseed meal + 3 tablespoons water; you can also add a regular egg)
3 tablespoons of maple syrup
2/3 cup natural creamy peanut butter
1/4 teaspoon vanilla extract
1 cup of almond flour
1 scoop vanilla protein powder (can omit and substitute 1/4 cup almond flour)
1/2 teaspoon baking soda
1/3 cup chocolate chips, optional

  1. Preheat the oven to 350F. Line an 88-inch baking pan with parchment paper.
  2. In a large bowl, mash the bananas, then add the egg, maple syrup, peanut butter and vanilla extract and mix to combine.
  3. Mix the almond flour, protein powder and baking soda. Fold in chocolate chips.
  4. Pour the batter into the prepared pan. Bake 17 to 23 minutes or until set but still slightly gooey in the center. Let cool completely before slicing. Enjoy!


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