Peanut Butter and Banana Cookies are the perfect choice to make your meals healthier and more enjoyable at the same time. This wonderful blend contains many nutritional benefits that support the health of the body. Peanuts are a rich source of proteins and healthy fats, contributing to muscle building and energy enhancement. Meanwhile, bananas provide the body with potassium and fiber, which help improve heart health and regulate blood sugar levels. Adding honey (optional) gives the cookies a natural sweetness that enhances their health benefits. This recipe combines delicious flavors and essential nutrients that contribute to boosting your energy and protecting you from various health issues.

Ingredients:

• Half a cup of peanuts (50 grams)
• Half a ripe banana (40 grams)
• Honey (optional)

Preparation Method:

Making the Mixture:

• Mash the ripe banana well until it becomes smooth.
• Mix the mashed banana with the peanuts until the mixture is well combined.
• Add honey if you desire extra sweetness.

Shaping the Cookies:

• Divide the mixture into 8 equal balls.
• Press each ball using a fork to shape it.

Baking:

• Preheat the oven or air fryer to 170°C.
• Bake the cookies for 10 minutes or until they turn golden brown.

Note: This recipe is suitable for people following a vegan diet and looking for healthy, low-calorie snacks. This recipe is not suitable for individuals with peanut allergies.

Health Benefits of the Ingredients:

Peanuts:

• Rich in Protein: Contains plant-based protein that helps in muscle building and maintaining overall health.
• Rich in Healthy Fats: Contains unsaturated fats that improve heart health and reduce the risk of heart disease.
• Promotes Satiety: Due to its protein and fat content, it helps in feeling full for a longer time.
• Improves Brain Health: Contains Vitamin E and magnesium, which help in improving cognitive functions.

Bananas:

• Rich in Potassium: Potassium helps in regulating blood pressure and maintaining heart health.
• Good for Digestion: Bananas contain fiber that aids in digestion and regulates bowel movements.
• Improves Mood: Contains tryptophan, which is converted into serotonin, helping to improve mood and reduce stress.
• Boosts Energy: Provides quick energy thanks to the natural sugars it contains.

Honey (Optional):

• Antibacterial and Antiviral: Honey has antibacterial properties that enhance the immune system.
• Source of Quick Energy: Contains natural sugars that provide the body with immediate and replenishing energy.
• Helps Soothe the Throat: Honey is used to relieve throat inflammation and soothe coughing.

These ingredients combined enhance general health benefits and support a balanced diet.

Calories and Nutritional Values for Each Ingredient:

• Half a Cup of Peanuts (50 grams):
  Calories: Approximately 285
  Fat: 24 grams
  Protein: 12 grams
  Carbohydrates: 12 grams
  Fiber: 4 grams
  Sugars: 2 grams

• Half a Ripe Banana (40 grams):
  Calories: Approximately 35
  Fat: 0 grams
  Protein: 0.5 grams
  Carbohydrates: 9 grams
  Fiber: 1 gram
  Sugars: 5 grams

• Honey (Optional):
  Calories: Approximately 64
  Fat: 0 grams
  Protein: 0 grams
  Carbohydrates: 17 grams
  Sugars: 17 grams

Here are the benefits of each ingredient in the recipe:

Peanuts:

• A rich source of plant-based proteins.
• Contains healthy fats that are beneficial for the heart.
• Promotes satiety and helps in weight management.

Bananas:

• Rich in potassium, which helps regulate blood pressure.
• Contains Vitamin C, which boosts the immune system.
• A natural source of energy.

Honey:

• Contains antioxidants that protect the body from inflammation.
• Boosts energy and helps improve athletic performance.
• A natural antibacterial agent.