Oats with bananas have long been a familiar duo, a breakfast recipe for busy people and weight-loss diets.
Oats are the “Queen of Grains” because they contain more protein and fat than many grains.
Bananas have resistant starch that will destroy the small amount of starch in oats. At the same time, bananas provide vitamins and proteins for the body.
So what are the benefits of combining oats with bananas? Let’s find out with us!
Nutritional content in 100g of oats
In 100g of oats contains:
Energy: 389 kcal
Water: 8%
Protein: 16.9 grams
Carbs: 66.3 grams
Sugar: 0 grams
Fiber: 10.6 grams
Fat: 6.9 grams
Oat carbs make up 66% by dry weight. About 11% of carbs are fiber and 85% of carbs. Oats have very little sugar (1% sucrose). Oats also contain high vitamins and minerals such as manganese, magnesium, iron, zinc, vitamin B1, copper, phosphorus, etc.
Nutritional content in bananas
Bananas come in many different types and sizes. The color usually ranges from blue to yellow and even red. Many people who are losing weight think not to eat high-sugar fruits like bananas. But actually, bananas are high in sugar but low in calories. Therefore, when losing weight, instead of eating foods containing a lot of starch and calories, we replace them with bananas, thereby helping to reduce calorie content and help lose weight effectively.
In 1 banana (100g) contains:
Calories: 89 kcal
Water: 75%
Protein: 1.1g
Carbohydrates: 22.8g
Sugar: 12.2g
Fiber: 2.6g
Fat: 0.3g
There are also other vitamins and minerals: magnesium, potassium, vitamin C, and vitamin B6.
What are the benefits of combining oats with bananas?
- Nutritious
- Protect your heart
- Good for joints
- Regulates normal kidney function
- Prevent eye degeneration
- Suitable for the digestive system
How to combine oats with banana?
Oats with banana soaked overnight
Prepare:
Rolled oats: 2 tablespoons
Unsweetened nut milk: 1+1/4 cups (use fresh milk, rice milk, unsweetened yogurt if you like)
Chia seeds: 1 tablespoon
Peanut butter: 1/2 teaspoon
Banana: 1 fruit
Avocado: 1/2 fruit
Pumpkin seeds: 2 tablespoons (replace with other sources of your choice)
Making:
Put the oats and chia seeds in a glass jar, pour in the milk, stir well, cover the pot and leave it overnight in the refrigerator.
The following day, take out and add bananas, sliced avocado, peanut butter, and sprinkle pumpkin seeds on top.
Oatmeal with banana and nuts
Prepare:
Rolled oats: 1/2 cup
Banana: 1 large very overripe banana
Mixed nuts: 2/3 cup (can be substituted with other nuts if desired)
Cinnamon powder: 1 tablespoon
Unsalted Butter: 1/5 tablespoom
Chia seeds: 1 tablespoon
Honey or syrup: yes or no depending on taste
Making:
Crush bananas, smash seeds
Mix all the ingredients, divide the cake according to your preference and arrange it on a plate.
Preheat oven for 10 minutes, then bakes for 15-20 minutes to cool.
Oatmeal porridge with banana and almonds
Prepare:
Rolled Oats: 2/3 cup
Banana: 1 fruit
Chia seeds: 1 tablespoon
Almonds: 1/5 cup
Honey/ maple syrup: according to taste
Yogurt without sugar: 1/3 cup
A little cinnamon powder
Making:
Mix yogurt with chia seeds, honey, cinnamon powder, then add oats and mix well.
Thinly sliced bananas are on top and sprinkle with almonds at the end.
These are just a few of the many ways to enjoy oats with bananas. The light, crunchy, fatty, aromatic flavor of oats combined with the slight sweetness of banana creates a pleasing blend for all dishes. Best of all, they are very time-saving and straightforward to make.
Combine oats with bananas and fruit just enough to fill you up without worrying about a lack of nutrients. What are you waiting for without adding this duo to your meal menu today!
Wish you eat well and live healthy every day!
See more: SUPER EASY CASHEW MILK RECIPE FOR A BUSY OFFICE GIRL