The humble and common banana can wear an important and helpful hat. I’m referring to how easily they can become the foundation of a high-energy snack.

First of all, the banana contains so many nutrients. For instance, a medium banana provides:

• Potassium, which helps lower blood pressure, supports the nervous system, and protects the heart.


• Vitamin B6 (up to 33% of the daily value), which is important for brain development during pregnancy and for optimum metabolism.


• Vitamin C (around 10% of the DV), which helps the body absorb iron, produce collagen and-Energy serotonin, and protects cells and tissues from damage.


• Fiber (about 3 grams or roughly 10% of the recommended daily amount), which helps reduce the risk of colorectal cancer, lower cholesterol, and maintain a healthy weight.


• Magnesium (approximately 37 milligrams), which helps maintain a lower heart rate and regulate stress levels.


• Protein (around 1.3 grams), which supports energy and vitality.

Manganese, which is crucial for maintaining healthy and soft skin; it helps with collagen synthesis, which removes wrinkles and softens skin.

So with the banana’s nutritional contribution established, now let’s look at how to create high-energy snacks with it:

My favorite method is a take-off on the proverbial “peanut-butter and banana sandwich” idea. But instead, I omit the bread and coat an entire peeled banana in peanut butter. If peanut butter doesn’t work for you, consider other nut butters. Since some can be on the thick side, you may need to thin them a little with either water or a little fruit juice.

From there I roll it in seeds—chia, hemp, sunflower, and even chopped pumpkin seeds. Chopped walnuts or pecans makes a good coating as well. To serve, I slice it in rounds. Easy and tasty!

Another banana-loaded energy treat that’s a family favorite is a no-bake we call “Oat Balls.” Like the coated banana, they’re easy to make and are gluten-free, dairy-free, and vegan. You can make them in less than 15 minutes. They refrigerate and freeze well—an added bonus.




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