A banana for breakfast so you can have smile all day long!
Bananas are one of the most popular fruits in the world because of their nutritional profile, which makes them ideal for sportsmen/women. What’s more, they are very practical. We can take them with us for our snacks and eat them without any constraint.
In this article, I will go over some of the many benefits of this fruit and share with you my banana bread recipe!
Nutrients for sports and studies
Rich in carbohydrates, vitamin B6, potassium and magnesium, bananas provide nutrients that are quickly assimilated by the body, giving you a boost of energy when you need it and also promotes recovery after exercise.
Because of the high proportion of carbohydrates, it is interesting to accompany bananas with foods that provide lipids and proteins, such as a handful of oilseeds or an egg for example, in order to balance the nutritional intake during a meal such as breakfast.
Ripe or unripe, you have to choose
In the kitchen, we prefer a ripe banana that will bring more flavour to your recipes.
The unripe (green) banana has a low glycemic index because its carbohydrates are actually resistant starch that has a prebiotic effect on your intestinal flora. As it ripens, the starch turns into sugar and the banana becomes more digestible.
It is the balance between insoluble fibre that stimulates transit and soluble fibre that regulates it that allows the banana to have a double beneficial effect in case of diarrhea (unripe banana) and constipation (ripe banana).
Eating the peel?
As the peel represents a little more than a third of the fruit, some people sometimes wonder if the peel is edible. The most daring have even tried the experiment.
In fact, it is quite possible to eat the peel of the banana. This reduces food waste while benefiting from the nutritional value of this part of the fruit (fibre, minerals and antioxidants).
If you feel like trying it, I recommend that you choose ripe organic fruit and wash it well. Then all you have to do is remove the ends. You can then eat banana slices with the peel on or put them in a blender to add to a yogurt or chia pudding for example.
My banana bread recipe
| Servings | Prep Time |
| 1/25 banana bread/mini banana breads | 10-15 minutes |
| Cook Time |
| 20-40 minutes (depending on the chosen mould) |
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All animal products can be replaced by plant-based alternatives
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- 100 g rice flour
- 100 g wholemeal rice flour
- 400 g bananas ripe
- 45 g ground hazelnut
- 1 tbsp walnut or hazelnut oil
- 1 packet baking powder
- 2 eggs
- 20 g crushed walnuts and hazelnuts
- 1 tbsp maple syrup optional
- Preheat the oven to 160°C
- Mash the bananas in a large bowl
- Add the eggs, maple syrup (optional) and oil. Mix together
- In a second bowl, pour the flours, hazelnut powder and baking powder. Mix well
- Add dry ingredients to the first bowl
- Mix all ingredients and pour into a greased or lined baking pan
- Place a few walnuts or crushed hazelnuts on top
- Bake for 20 minutes if you have small moulds as in the photo or for 40 minutes if you have a traditional cake mould.
- Do the knife test and remove from the oven immediately.
A tasty recipe for your breakfast, but which also works for your snacks ? Bon appétit! This article is brought to you by Petit Criquet Healthy, your qualified nutritionist in Lausanne. Find me on my website www.petitcriquethealthy.com
What do you think?