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Recipe: Banana Cookies

Adam Hodges | April 23, 2013

bananasAthletes are often told to eat their bananas. That’s because bananas are not only a good source of carbohydrates for pre- or post-workout fueling, they’re also an excellent source of potassium—422 mg per medium size banana.

Potassium is an essential mineral—along with sodium—for nerve impulse transmission, muscle contraction, and water balance. The recommended intake of potassium is 4,700 mg/day, which is two to three times the recommended upper limit for sodium. It is not uncommon for Americans to take in more sodium than needed and not enough potassium. Bringing the potassium to sodium ratio into balance can be remedied by incorporating more potassium rich foods into your diet while cutting sodium. So eat your bananas!

Looking to put those ripe bananas to use? Here’s a recipe for banana cookies that also makes use of another good source of potassium–raisins.

Ingredients

3 ripe bananas (mashed)
2 cups oatmeal
⅓ cup unsweetened apple sauce
½ cup raisins
1 tsp. cinnamon

Instructions

Combine all the ingredients together in a bowl. Spoon onto a greased cookie sheet. Bake at 350 degrees for 15-20 minutes.

Note: You can substitute cranberries, blueberries (or another dried berry), or chocolate chips for the raisins.

Nutrition Facts

Serving Size 1 cookie (16 in a batch)
Calories 65

Carbohydrates…………… 13 grams / 52 calories / 80%
Fat……………………………. 0.7 grams / 6 calories / 9%
Protein……………………… 1.7 grams / 7 calories / 11%
Fiber………………………… 29 grams
Potassium……………….. 113 mg

Filed Under: Nutrition Tips Tagged With: Eating, Recipes

Adam Hodges

About Adam Hodges

Adam Hodges, PhD, is a trail runner, multisport athlete, and coach with credentials from USA Triathlon and the American College of Sports Medicine. In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. He began running in his youth and enjoys passing on the knowledge and experience he has gained over the years to both new and experienced athletes seeking to maximize enjoyment, competitiveness, and longevity in the sport.

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