For Sarah Robbins, MD, MSc, FRCPC, a gastroenterologist and founding father of Nicely Sunday, the final word low-lift, high-vibe recharge snack comes within the type of banana oatmeal cookies that she says are filled with gut-friendly properties and require nearly zero prep. When Dr. Robbins clued us into the existence of such a factor, we knew we might must be taught extra. (Specifically: tips on how to make a batch of the gastro’s secret microbiome-boosting banana oatmeal cookie recipe instantly if not sooner. Good factor they solely name for 2 substances!)
What makes banana oatmeal cookies good for the intestine?
In keeping with Dr. Robbins, one of many fundamental staples in her day by day routine are these easy two-ingredient banana oatmeal cookies. “These cookies are one in every of my favourite easy and digestion-friendly snacks as a result of they solely require mashed ripe bananas and rolled oats. Each are each light on the digestive system and supply a superb quantity of fiber, nutritional vitamins, and minerals,” Dr. Robbins says. They’re additionally gluten-free and may simply be tailored (or doctored up) to satisfy your personal palate or dietary preferences.
The perfect half? These cookies are designed to be consumed at any time of the day. “They could be a nice possibility for breakfast, as a mid-morning or afternoon snack, and even as a wholesome dessert,” Dr. Robbins says.
Associated Tales
However let’s get into the nitty-gritty. Dr. Robbins explains that 5 fundamental elements make these banana oatmeal cookies her day by day go-to snack:
1. Bananas + oats are a dynamic duo for intestine well being
The mixture of bananas and oats in these cookies can contribute to a wholesome intestine surroundings, offering important vitamins, fiber, and prebiotics that help digestive well being and general well-being.
2. They’re filled with a great deal of fiber
Each bananas and oats are wonderful sources of dietary fiber. Fiber performs a vital position in supporting intestine well being by selling common bowel actions, stopping constipation, and sustaining a wholesome intestine microbiome, which is important for correct digestion and general well-being.
3. In addition they include gut-boosting prebiotics
Bananas include a sort of fiber known as pectin, which acts as a prebiotic. Prebiotics are non-digestible compounds that function meals for useful intestine micro organism. By selling the expansion of those useful micro organism, prebiotics assist preserve a balanced intestine microbiome.
4. They (more than likely) gained’t upset your abdomen
Each bananas and oats are simply digestible meals, making them extraordinarily light on the digestive system. For people with irritable bowel syndrome (IBS) or these following a low-FODMAP eating regimen, these cookies could be a appropriate possibility. Bananas and oats are low in fermentable carbohydrates (FODMAPs) that may set off digestive discomfort in some folks with IBS.
5. Include a great deal of vitamins and nutritional vitamins
Bananas and oats are nutrient-dense meals. Bananas are wealthy in nutritional vitamins resembling vitamin C and vitamin B6 and minerals like potassium. Oats, in the meantime, present vitamins like magnesium, iron, and zinc. These vitamins help numerous bodily capabilities, together with these associated to digestion.
The best way to make these cookies even higher for the intestine
Though they’re extremely tasty on their very own, Dr. Robbins recommends a couple of pairings that may up the ante on the intestine well being potential of those cookies. For starters, she says this recipe goes very well with a facet of Greek yogurt, which helps add protein and probiotics that additional help digestion. She additionally suggests lathering them up with a little bit of almond, peanut, or the nut butter of your selection. (Or you can too combine the nut butter into the dough earlier than baking them off.) This helps give the cookies an additional dose of wholesome fat and protein, making the snack much more satisfying.
Alternatively, if extra fiber and omega-3 fatty acids are the purpose, Dr. Robbins suggests sprinkling chia or flax seeds over the cookies or mixing them into the dough earlier than baking. And for a wholesome dose of antioxidants, she says serving the cookies with a portion of contemporary fruit (like berries) at all times does the trick.
Nonetheless, it is a good suggestion to nonetheless rotate your snacks for intestine range
So, we all know Dr. Robbins likes to eat banana oatmeal cookies day by day, however can following such a routine do the intestine extra unhealthy than good? In keeping with Dr. Robbins, sure and no. “Consuming the identical factor routinely has each execs and cons,” she says.
The professionals
On the one hand, consuming the identical snacks daily may help with what Dr. Robbins calls “digestive adaptation,” or a routine eating regimen that enables the intestine to adapt and optimize its digestive processes for these particular meals, resulting in extra environment friendly digestion. Moreover, she factors out that constantly consuming acquainted meals could cut back stress on the intestine, because it does not must course of new or unfamiliar substances.
Plus, if what you devour day by day is a part of a well-balanced eating regimen (albeit routine), Dr. Robbins says there’s no want to provide it up if it’s working for you. In the meantime, she highlights that having a eating regimen routine and “go-to” meals may help simplify the cooking routine, making it simpler and easier to stick to more healthy habits.
The cons
Like most issues in life, each story has two sides. Consuming the identical factor day by day can result in diminished intestine microbiome range, nutrient deficiencies, and style bud fatigue. “A various intestine microbiome is related to higher well being outcomes. A eating regimen that’s various in complete grains, fruits, greens, and legumes helps to help a various complement of wholesome intestine micro organism,” Dr. Robbins says. Moreover, if the routine eating regimen patterns lack sure vitamins, fibers, and prebiotics, this could simply result in dietary deficiencies. Plus, Dr. Robbins says consuming the identical factor day in and time out can get simply plain boring over time.
The perfect recommendation to make sure your intestine is as well-balanced (and completely happy) as doable comes down to 2 phrases, Dr. Robbins says: moderation and stability. “Whereas routine meals can present stability, consolation, and adherence to a eating regimen routine, it’s essential to include a various vary of meals over time to make sure the intestine is uncovered to completely different vitamins, fibers, and useful compounds from numerous sources,” she says. In keeping with the gastroenterologist, the extra fiber and strong the intestine microbiome is, the higher.
@cookingbykylie one in every of my fav breakfast/snack recipes 🤤 #veganbaking #easyrecipe #bananaoatcookies ♬ Sunshine – WIRA
2-ingredient banana oatmeal cookies recipe
Yields 12 cookies
Elements
2 ripe bananas, peeled
1 cup rolled oats
Pinch of cinnamon, non-compulsory
1. Preheat your oven to 350°F and line a baking sheet with parchment paper or frivolously grease it.
2. In a mixing bowl, mash the bananas with a fork till clean.
3. Add the rolled oats to the bowl and blend till the substances are completely mixed. (Non-compulsory: For further taste, you’ll be able to add a pinch of cinnamon or every other spice of your selection.)
4. Utilizing a spoon or your fingers, scoop heaping spoonfuls (about three tablespoons) of the combination and roll them into balls. Place every ball on the cookie sheet and flatten it into your required form (notice that the cookies won’t unfold a lot throughout baking).
5. Bake the cookies for 12-Quarter-hour or till they’re frivolously golden on the perimeters.
6. Let the cookies cool on the baking sheet for 5 minutes earlier than transferring them to a wire rack to chill utterly.
Do not forget to customise!
This recipe is modification-friendly and is designed to be tailored to satisfy your particular dietary preferences. A number of strategies:
- Add a spoonful of nut butter into the batter for protein, fats, and deliciousness
- Combine in chia seeds or flaxseeds for crunch and omega-3s
- Stir in dried fruits for pure sweetness and texture
- Use chopped nuts (like walnuts, almonds, or pecans) for added crunch
- Add anti-inflammatory spices (like cinnamon, nutmeg, or ginger) for much more taste
- Toss in unsweetened coconut flakes for fiber
- Increase the protein content material together with your favourite protein powder
An RD shares a information to intestine well being:
