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BANANA AND NUT BUTTER SNACK
03

BANANA AND NUT BUTTER SNACK

NUTRITION
HEALTHY RECIPES
Jan 01, 2025

BANANA AND NUT BUTTER SNACK

This Banana and Nut Butter Snack is a quick, healthy and satisfying treat that is perfect for any time of day. The natural sweetness of a ripe banana combined with the creamy fullness of almond or peanut butter is delicious and full of nutrients. Adding honey enhances the taste, while chia seeds boost fibre and omega-3 fatty acids if you decide to use them. This snack is ideal for those who need a quick energy boost before or after training or as a light meal that doesn’t get too heavy. It’s versatile, easy to make and requires no preparation-just a few simple ingredients and five minutes of your time.

RECIPE CATEGORY

Snack

SERVING SIZE

1 serving

CUISINE

American

PREPARATION/TECHNIQUES

No-Cook, five ingredients or less

OCCASION/HOLIDAY

Everyday, Fall, Spring, Summer, Picnic, Post-Workout Snack

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Kid Friendly, Quick & Easy, Vegetarian, Gluten-Free

DISH TYPE

Condiment / Spread

INGREDIENTS

  • 1 small banana, sliced
  • 1 tbsp almond or peanut butter
  • 1 tsp honey
  • ½ tsp chia seeds (optional)

FULL NUTRITIONAL INFORMATION

  • Calories: 180
  • Protein: 4g
  • Carbohydrates: 30g
  • Sugars: 18g
  • Fats: 8g
  • Fibre: 4g
  • Sodium: 40mg

PREPARATION

  • Slice The Banana: Peel the banana and cut it into thin, even slices. Each slice should be about 1/4 inch thick to create simple, bite-sized pieces that hold the topping well.
  • Spread The Nut Butter: Use a small knife or spoon to evenly spread the almond or peanut butter across the banana slices. Cover most of the surface so each bite is rich and creamy. If the nut butter is too thick, heat it slightly in the microwave for 10-15 seconds to make it easier to spread.
  • Drizzle With Honey: Drizzle the honey over the banana slices with a spoon. Be careful not to add too much; honey is quite sweet, and a little bit goes a long way. The honey gives the cake a delicious sweetness that balances the natural taste of banana and nut butter.
  • Sprinkle With Chia Seeds (Optional): If you’re looking for a boost in nutrients, sprinkle a small pinch of chia seeds on each slice. These seeds offer a subtle crunch and are rich in omega-3 fatty acids, fibre and antioxidants, which makes this snack even more nutritious.
  • Serve Immediately: Enjoy your banana and nut butter snack instantly for the best taste and texture. The banana will start to brown if left out for too long, and the nut butter may begin to dry.

PREP TIME

5 minutes

COOKING TIME

None

TIPS

  • Use Ripe Bananas: Choose bananas that are ripe but not overly soft. A slightly firm banana will hold its shape better and offer a nice balance of sweetness without becoming mushy.
  • Chill The Banana For A Refreshing Twist: Place the banana in the fridge for about 30 minutes before slicing for an extra cool and refreshing snack. This will make the snack particularly enjoyable on hot days.
  • Opt For Natural Nut Butter: To keep this snack healthy, use natural almond or peanut butter without added sugar or oils. Natural nut butter tends to be less processed and retains more of its healthy fats and nutrients.
  • Add A Pinch Of Sea Salt: If you like a salty-sweet combination, sprinkle a bit of sea salt over the nut butter. This enhances the overall flavour and makes each bite more dynamic.

VARIATIONS

  • Add Protein: Sprinkle hemp seeds on top for an extra protein boost, making this snack more filling and nutritious.
  • Vegan Option: Substitute honey with maple syrup or agave nectar to keep the recipe entirely plant-based without sacrificing sweetness.
  • Nut Allergy-Friendly: Use sunflower seed butter or soy nut butter if you need a nut-free version of this snack. These alternatives are just as tasty and nutritious.
  • Boost Fibre And Texture: Sprinkle some crushed walnuts, oats, or granola on the banana slices for extra crunch, fibre, and a more filling snack.
  • Add Chocolate: For an indulgent twist, you could melt dark chocolate and drizzle it over the banana and nut butter combination. This makes the snack feel more like a dessert while being relatively healthy.

PREPPING AND STORAGE

  • In The Fridge: If you need to prepare the snack in advance, it’s best to assemble it just before eating. However, you can slice the banana and prepare the nut butter spread in advance, storing them separately in the fridge. Once assembled, store any leftovers in an airtight container in the fridge for up to 24 hours, though the banana may begin to brown over time.
  • Freezing: This snack doesn’t freeze well; bananas become mushy when thawed. It’s recommended that you prepare and enjoy this snack fresh for the best flavour and texture.

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