Healthy Diet Recipe - High Protein Banana Cake

A banana has three kinds of natural sugar: sucrose, fructose, and glucose. It also has an abundant amount of fiber. The amount of sugar in a banana gives instant energy to your body. Researches show that two bananas can supply you enough energy to work out for 90 minutes. Other than sugar, it also contains some vitamins and minerals such as vitamin B6, vitamin C, potassium, magnesium, phosphor, and manganese. Those minerals are the minerals you commonly get in a sport drink. It also helps to treat some medical disorders.
A banana can prevent depression. According to some surveys done to some people with depression, they feel better after eating a banana. It contains tryptophan, an essential amino acid your body uses to synthesize serotonin. Serotonin is a hormone that makes you feel relaxed. It is a hormone thought to produce better sleep and mood.
Banana contains a high amount of iron. People who suffer from anemia can make banana part of their daily meals to stimulate hemoglobin production in their bodies. Lack of hemoglobin is one of the most common causes of anemia.
The high amount of potassium in a banana makes it a natural remedy for hypertension. US Food and Drug Administration allows the industries that produce food products from banana to officially claim a banana as a natural remedy to treat high blood pressure. Potassium is also beneficial for preventing stroke.
The high amount of fibers in a banana can help prevent constipation. Lack of fibers is the most common cause of constipation. Consuming more fibers can help improve your digestive health and eliminate some digestive problems.
There are more health benefits you can get from a banana. Here is a recipe you can try to enhance its natural flavor.
For three servings
Ingredients:
- 35 grams of instant oatmeal
- 50 grams of whey protein, vanilla flavor
- 1 egg white
- 25 mL of water
- 100 grams of banana
- One tablespoon of palm oil
How to make it:
- Mix whey protein powder and oatmeal. Leave it aside.
- Put egg white, banana, water, whey powder, and palm oil into the blender. Blend them together until smooth.
- Prepare a medium size mold for brownies (15 x 10 cm). Grease it with palm oil. Pour the mixture into it.
- Bake it at 180-200 degree Celcius for 30 minutes.
- Ready to serve.
Nutrition Facts per serving
- Energy: 170 calories
- Fat: 4.7 grams
- Carbohydrate: 14.8 grams
- Fibers: 2 grams
- Protein: 17 grams