Banana Roll-Up

With lots of whole grains and peanut-buttery deliciousness, you really can’t go wrong with this banana roll-up. I just love the peanut-butter and banana combo… I realized this is my fourth post in which this pair comes together though. Oops. I just can’t help myself I guess! But anyways, while the roll-up isn’t necessarily low in calories, the healthy fats, fiber and protein make it very filling and will keep you going for a long time! And of course you can eat just half of one which is only 300 calories. It would make a great breakfast or lunch, and half of one makes the perfect pre- or post-workout snack as well. I used to have these at track meets during high school, and after a race I always looked forward to them. Hope you enjoy!

Banana Roll-Up

Servings: 1

Ingredients

  • 1 8″ inch whole-wheat tortilla
  • 2 tbsp peanut butter
  • 1 tsp honey
  • 1/4 cup oats
  • 1 medium banana

Directions

  1. Spread the peanut butter on the tortilla.
  2. Sprinkle with oats and drizzle with honey
  3. Place the banana in the middle and roll it up!

Nutrition Information

  • Serving Size: 1 roll-up
  • Calories: 600
  • Fat: 23g
  • Sodium: 575mg
  • Carbohydrates: 87g
  • Sugar: 26g
  • Fiber: 12g
  • Protein: 17g
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Thai Peanut Pasta

In this dish, you get healthy fat from the peanut butter, a full serving of vegetables, and whole grain from the soba noodles, which are made with buckwheat! Although there are quite a few ingredients, they add loads of flavor and the dish still doesn’t take that long to make! (I’m also working on my picture-taking skills, I hope they’re improving :)).


Servings: 6

Ingredients

  • 8 – 10oz soba noodles
  • 2 cups broccoli florets
  • 1/2 cup chunky peanut butter
  • 1 tbsp. sesame oil
  • 1 tbsp. red curry paste
  • 1 tbsp. honey
  • 2 tbsp. soy sauce
  • juice of 1 lime
  • 1 tbsp. fresh ginger, minced
  • 2 cloves garlic, minced
  • 1/4 tsp. black pepper
  • 1/2 cup shredded carrots
  • 1 red bell pepper, chopped
  • 2 green onions, chopped

Directions

  1. Bring a pot of water to a boil.
  2. Cook the broccoli for 5 minutes, drain and set aside.
  3. Using the same pot of boiling water, cook the soba noodles according to package directions. Drain.
  4. Meanwhile, combine the peanut butter, oil, curry paste, soy sauce, honey, lime juice, ginger, garlic and pepper in a separate bowl.
  5. Mix together the noodles, sauce, broccoli, carrots, and red pepper.
  6. Garnish with green onions and eat!

Nutrition Information

  • Serving Size: 1 1/2 cups
  • Calories: 365
  • Fat: 14g
  • Sodium: 470mg
  • Potassium: 255mg
  • Carbohydrates: 48g
  • Sugar: 9g
  • Fiber: 6g
  • Protein: 13g

*Recipe adapted from The Recipe Critic, at http://therecipecritic.com/2015/01/peanut-ginger-noodles/.


Whole Wheat Banana Pancakes with Peanut Butter Drizzle

There’s nothing better than pancakes for a lazy, relaxed weekend, or any day for that matter. And why not add some variety to your life,  take a chance, and stray from the box mix? These only take a couple minutes longer, they taste better, and they’re even healthier! And rather than your typical butter and syrup, try a peanut butter drizzle! Nutty and slightly sweet, it’ll make the perfect addition to your pancakes!

Servings: 4

Ingredients

Pancakes

  • 1 cup buttermilk*
  • 1 banana, mashed
  • 1 egg
  • 2 tbsp butter, melted and cooled
  • 1 tsp vanilla
  • 1 cup white whole wheat flour
  • 2 tsp sugar
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • 1/2 tsp cinnamon

*To make your own buttermilk, you can combine 1 cup skim milk plus 1 tbsp vinegar or lemon juice. Allow the mixture to sit for a couple minutes.

Peanut Butter Drizzle

  • 1/4 cup peanut butter
  • 1 tbsp honey

Directions

Pancakes

  1. Whisk all the wet ingredients together until smooth.
  2. In a separate bowl, combine the dry ingredients.
  3. Slowly whisk the dry ingredients into the wet ingredients.
  4. Only stir the mixture until combined, a few lumps are okay. (Stirring too much can make the pancakes tough).
  5. Turn up a greased griddle to medium heat.
  6. Pour about a 1/4 cup of batter onto the griddle for each pancake.
  7. Cook each panacke until small bubbles form on the surface, then flip.
  8. Cook the other side until golden brown, then serve with the peanut butter drizzle! Enjoy 🙂

Peanut Butter Drizzle

  1. Place the ingredients in a microwave safe bowl and microwave for 10-15 seconds, until runny.
  2. Stir and drizzle on top of the pancakes!

Nutrition Information

Pancakes

  • Serving Size: 3 pancakes
  • Calories: 225
  • Fat: 7g
  • Sodium: 300mg
  • Potassium: 185mg
  • Carbohydrates: 34g
  • Sugar: 7g
  • Fiber: 5g
  • Protein: 7g

Peanut Butter Drizzle

  • Serving Size: 1 tbsp
  • Calories: 60
  • Fat: 4g
  • Sodium: 20mg
  • Potassium: 0mg
  • Carbohydrates: 6g
  • Sugar: 5g
  • Fiber: .5g
  • Protein: 2g

*Recipe adapted from Fifteen Spatulas, at http://www.fifteenspatulas.com/whole-wheat-pancakes/.

Recovery Bites

Super simple and super yummy, these make a great post-workout snack. Pair with a small piece of fruit like a 1/2 a banana to make a snack with a 4:1 carbohydrate to protein ratio. This ratio is perfect for recovery to give your muscles the chance to repair and rebuild! For the most optimal recovery, you should try to eat a snack like this within 30 minutes of finishing.

Recovery Bites

Servings: 10

Ingredients

  • 3/4 cup peanut butter
  • 3 tbsp. honey
  • 1/2 cup non-fat dry milk
  • 2 tbsp. cocoa powder (optional)
  • 3/4 cup grape nuts

Directions

1. Combine the honey, peanut butter, cocoa, and milk powder in a bowl.
2. Add the grape-nuts and roll into balls. They are ready to serve!

*Keep these refrigerated. This recipe makes approximately 20 bites.

Nutrition Facts

  • Serving Size: 2 bites
  • Calories: 180
  • Fat: 10g
  • Carbohydrates: 18g
  • Sugar: 10g
  • Fiber: 3 g
  • Protein: 7g

Peanut Butter Banana Muffins

Not gonna lie I am pretty proud of these muffins! I tried making something similar last week and lemme just say each muffin probably weighed about 5 pounds… These are much, much better. Light, tender, and moist, like a muffin should be. Not too sweet, full of whole grains and fruit and healthy fat from the peanut butter, I think you’ll like these if you try them!! I snuck in some chocolate chips too, but no pressure (even though you really should, haha).

PB Banana Choc. Chip Muffins

Peanut Butter Banana Muffins

Ingredients

  • 1/2 cup PB
  • 2 bananas
  • 2 tbsp. light brown sugar
  • 1 egg
  • 1 tsp. vanilla
  • 1 cup milk
  • 1 cup whole wheat flour
  • 1/2 cup oats
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1/3 cup semisweet chocolate chips (optional)

Directions

  1. Preheat the oven to 425F.
  2. In a large bowl, beat the peanut butter and bananas on low speed until well combined. Then in the following order, beat in the sugar, egg, vanilla, and milk.
  3. In a separate bowl, mix the flour, oats, baking powder, and salt. Add these dry ingredients to the wet ingredients.
  4. Using a spatula, combine the dry and wet ingredients just until moist. (Do not overmix!!). Lightly fold in the chocolate chips, if desired.
  5. Spoon the batter (about 1/3 cup) into muffin tins lined with paper baking cups (I sprayed them with oil so they wouldn’t stick).
  6. Bake for about 25 minutes, or until golden brown. Enjoy!!

*This recipe was adapted from the Peanut-Butter Quick Bread recipe in The Good-Housekeeping All-American Cookbook (from 1987, my mom’s old cookbook LOL).

Peanut Butter Banana Oatmeal

Being that this is my first attempt at food photography, my skills are… limited, to say the least. A purple bowl against a purple backdrop (a.k.a. my bed comforter)–who does that? Still, I wanted to share one of my favorite breakfasts. If it weren’t for this oatmeal I am not sure I would have gotten out of bed this morning. Even though there’s only two weeks left in the semester, I feel like I am already checked out. Anyhow, this is easy peasy and quite delicious, so I hope you’ll give it a try at some point!

Peanut Butter Banana Oatmeal

Peanut Butter Banana Oatmeal

Ingredients

  • 1/2 cup oats
  • 1 tablespoon peanut butter
  • 1 banana

Directions

Add water to oats so they’re covered. Microwave for 2 minutes. Stir in peanut butter and cut up a banana to throw on top. And that’s it!