Banana Nut Oatmeal Cookies-Actionable Wellness (original) (raw)
Crafted with care and creativity, these gluten free, flour free banana nut oatmeal cookies blend the comforting sweetness of ripe bananas with the earthy richness of oats, and the delightful crunch of chopped nuts. The perfect treat when you need a little sweetness, but you are focused on nutrition!
Perfect for breakfast on-the-go or as a cozy snack any time of day, our Banana Nut Oatmeal Cookies are sure to become a cherished favorite in your household. They are soft and chewy and full of texture and flavor. A little mound of yummy nutrition all wrapped up in a ball and warm and tasty from the oven. You’re going to love them!
Ripe Bananas
Ripe bananas are characterized by their vibrant yellow color with brown speckles or patches. As bananas ripen, their greenish skin transforms into a yellow hue, indicating the conversion of starches into sugars. This process, known as ripening, is primarily driven by the action of an enzyme called amylase.
As bananas ripen, their starch content decreases, while their sugar content, particularly fructose, increases. This shift in composition contributes to their sweetness. Additionally, the breakdown of complex carbohydrates into simpler sugars during ripening enhances the fruit’s flavor profile, making it sweeter and more palatable.
The sweetness of ripe bananas also develops as their aroma compounds evolve. Ripe bananas emit a distinct, sweet fragrance, which is a result of the production of volatile compounds such as esters and alcohols during ripening. This makes your banana nut oatmeal cookies sweeter!
How Many Calories Are in a Banana?
The number of calories in a banana depends on its size. On average, a medium-sized banana contains approximately 105 calories. However, this can vary slightly based on factors such as the banana’s ripeness and exact size.
Fiber and Weight Loss
These cookies have nuts, whole grains, and seeds and that means they are packed with fiber. Fiber plays a significant role in weight loss and overall health. Here’s how:
- Foods high in fiber, such as fruits, vegetables, whole grains, and legumes, tend to be more filling. They add bulk to your meals without adding a lot of calories. This helps you feel fuller for longer periods, reducing the likelihood of overeating or snacking on unhealthy foods.
- Fiber slows down the digestion process, which helps regulate blood sugar levels and prevents rapid spikes and crashes. This steady release of energy can help control cravings and keep hunger at bay.
- High-fiber foods typically require more chewing and take longer to eat, which can increase feelings of satisfaction and satiety. This can lead to reduced calorie intake over time.
- Fiber is beneficial for gut health as it feeds the good bacteria in your digestive system. A healthy gut microbiome has been linked to better weight management and overall well-being.
- Foods rich in fiber are often lower in calories compared to processed foods and those high in fats and sugars. By choosing fiber-rich options, you can enjoy larger portions of food with fewer calories, making it easier to maintain a calorie deficit for weight loss.
When aiming for weight loss, it’s important to increase fiber intake gradually and drink plenty of water to prevent digestive discomfort. Also, try to include a variety of high-fiber foods in your diet to maximize health benefits and support your weight loss goals.
For more high fiber recipe ideas, check these out:
Ancient Grain Cookies
This cookie recipe is gluten free and doesn’t contain flour, but it does have oats. It also has a lot of healthy seeds and nuts to support your health. If you are looking for more grains in your snacks and treats, try some of these ancient grain cookies too:
- Quinoa Chocolate Chip Cookies: Incorporate cooked quinoa into your favorite chocolate chip cookie recipe for added texture and a nutritional boost. The quinoa adds a subtle crunch and extra protein, making these cookies both delicious and satisfying.
- Amaranth Almond Cookies: Combine amaranth flour with almond butter to create flavorful and gluten-free cookies. Sweeten with honey or maple syrup and add chopped almonds for crunch. These cookies are rich in protein, fiber, and essential nutrients.
- Ancient Grain Apple Breakfast Cookies: Create hearty breakfast cookies using a blend of ancient grains like oats, quinoa, and amaranth. Add apples for extra flavor and nutrition. These cookies make for a convenient and satisfying morning meal on-the-go.
These Ancient Grain Cookie ideas offer a delightful way to incorporate nutritious whole grains into your treats while satisfying your sweet cravings. Feel free to experiment with different combinations of grains, flavors, and textures to create your perfect batch of cookies!
Now let’s talk about our Organic Banana Oatmeal Cookies with walnuts. These are not your traditional cookies, but a culinary masterpiece that is full of flavor and nutrition without the processed ingredients like white sugar and white flour. They are just a little bit sweet for when you need something to satisfy your cravings but you don’t want to break your commitment to health.
Organic Banana Walnut Bites
2 organic bananas
1 cup organic rolled oats
1 cup chopped organic walnuts
1 tbsp organic milled flaxseed
1 tbsp organic chia seeds
1 tbsp organic hemp seed
1 tsp organic vanilla extract
Preheat oven to 400 degrees
Mash bananas until smooth
Stir in remaining ingredients
Scoop mixture onto parchment paper lined cookie sheet
Bake until golden brown
Store in airtight container for up to one week or freeze and heat as needed