UNA SEMANA DE SNACKS SALUDABLES ALTO EN PROTEINAS | Michela Perleche
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Tostada Rellena de Mantequilla de Maní y Plátano is a delightful American snack that combines the creamy richness of peanut butter with the sweet, soft texture of bananas. This dish is a popular choice for breakfast or a quick snack, often enjoyed for its simplicity and nutritional benefits. In modern times, variations have emerged, incorporating different nut butters and toppings, making it a versatile favorite for many.
Ingredients
- ●bread
- ●peanut butter
- ●banana
- ●honey
- ●cinnamon
- ●butter
- ●salt
- ●chocolate chips
- ●nuts
Instructions
- 1Toast the bread until golden brown.
- 2Spread peanut butter evenly on the toasted bread.
- 3Slice the banana into thin rounds and arrange on top of the peanut butter.
- 4Drizzle honey over the banana slices for sweetness.
- 5Sprinkle cinnamon on top for added flavor.
- 6Add a pinch of salt to enhance the taste.
- 7Top with chocolate chips or nuts if desired.
Ingredient Alternatives
peanut butter
Healthier: almond butter
Cheaper: sunflower seed butter
Almond butter is lower in calories and provides a different flavor.
honey
Healthier: agave syrup
Cheaper: maple syrup
Maple syrup is often less expensive and has a similar sweetness.
chocolate chips
Healthier: dark chocolate chips
Cheaper: cacao nibs
Cacao nibs are lower in sugar and provide a chocolate flavor.
nuts
Healthier: seeds
Cheaper: pumpkin seeds
Seeds are often less expensive and provide similar crunch.
Techniques
spreadingtoasting
Equipment
toasterknifespoon
🌶️🌶️🌶️Lowmilknuts
Also Known As
Peanut Butter Banana ToastTostada de Mantequilla de Maní y Plátano
Ingredients
- ●4 large eggs
- ●1/4 cup mayonnaise
- ●1 tsp Dijon mustard
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 cup chopped green onions
- ●1/4 cup diced celery
- ●1 head of romaine lettuce (for wraps)
Instructions
- 1Hard boil the eggs by placing them in a pot of water and bringing it to a boil. Once boiling, cover and remove from heat, letting them sit for 12 minutes.
- 2After 12 minutes, transfer the eggs to an ice bath to cool for about 5 minutes.
- 3Peel the cooled eggs and chop them into small pieces.
- 4In a mixing bowl, combine the chopped eggs, mayonnaise, Dijon mustard, salt, black pepper, green onions, and diced celery. Mix well until combined.
- 5Wash and dry the romaine lettuce leaves carefully, keeping them whole for wrapping.
- 6Spoon the egg salad mixture onto the center of each lettuce leaf.
- 7Fold the sides of the lettuce over the filling and roll it up to create a wrap.
- 8Serve immediately, or refrigerate for up to an hour before serving.
Equipment
potmixing bowlice bathspoon
Ingredients
- ●2 slices whole grain bread
- ●2 tbsp peanut butter
- ●1 ripe banana
- ●1 tsp honey (optional)
- ●1/2 tsp cinnamon (optional)
Instructions
- 1Spread 1 tablespoon of peanut butter on one slice of bread.
- 2Slice the banana into thin rounds and layer them on top of the peanut butter.
- 3Drizzle honey over the banana slices if using.
- 4Sprinkle cinnamon on top of the banana slices if desired.
- 5Spread the remaining tablespoon of peanut butter on the second slice of bread.
- 6Place the second slice of bread on top of the first slice, peanut butter side down.
- 7Press gently to secure the sandwich.
- 8Cut the sandwich in half diagonally or into quarters if preferred.
- 9Serve immediately or wrap in foil for a snack later.
Equipment
knifespooncutting board
Ingredients
- ●1 1/2 cups rolled oats
- ●1 cup mashed ripe bananas (about 3 bananas)
- ●1/2 cup honey or maple syrup
- ●1/4 cup vegetable oil
- ●2 large eggs
- ●1 tsp vanilla extract
- ●1 tsp baking powder
- ●1/2 tsp baking soda
- ●1/2 tsp salt
- ●1/2 tsp cinnamon
- ●1/2 cup chopped nuts (optional)
- ●1/2 cup chocolate chips (optional)
Instructions
- 1Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or grease it.
- 2In a large bowl, combine the rolled oats, baking powder, baking soda, salt, and cinnamon.
- 3In another bowl, mix the mashed bananas, honey (or maple syrup), vegetable oil, eggs, and vanilla extract until well combined.
- 4Pour the wet ingredients into the dry ingredients and stir until just combined. If using, fold in the chopped nuts and chocolate chips.
- 5Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.
- 6Bake in the preheated oven for 18-20 minutes, or until a toothpick inserted into the center comes out clean.
- 7Remove from the oven and let the muffins cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.
- 8Enjoy your oatmeal banana muffins warm or at room temperature.
Equipment
muffin tinmixing bowlswhiskmeasuring cupsmeasuring spoonsspatula
Ingredients
- ●2 large apples, sliced
- ●1 cup granola
- ●1/2 cup Greek yogurt
- ●1/4 cup honey
- ●1/4 cup chopped nuts (e.g., walnuts or almonds)
- ●1/2 tsp cinnamon
- ●1/4 cup chocolate chips (optional)
Instructions
- 1Preheat your oven to 350°F (175°C).
- 2Slice the apples into thin wedges and arrange them on a baking sheet.
- 3Sprinkle the granola evenly over the apple slices.
- 4Drizzle honey over the granola and apples.
- 5Sprinkle chopped nuts and cinnamon on top.
- 6Bake in the preheated oven for about 10-15 minutes, or until the apples are slightly soft.
- 7Remove from the oven and let cool for a few minutes.
- 8Serve warm with a dollop of Greek yogurt on top.
- 9Optionally, sprinkle chocolate chips over the yogurt before serving.
Equipment
baking sheetovenmixing bowlspatula
Ingredients
- ●1 cup rolled oats
- ●1/2 cup nut butter (peanut, almond, or cashew)
- ●1/3 cup honey or maple syrup
- ●1/2 cup ground flaxseed
- ●1/2 cup chocolate chips or dried fruit
- ●1 tsp vanilla extract
- ●1/4 tsp salt
Instructions
- 1In a large mixing bowl, combine the rolled oats, nut butter, honey (or maple syrup), and vanilla extract.
- 2Add the ground flaxseed, salt, and chocolate chips (or dried fruit) to the mixture.
- 3Stir the mixture until all ingredients are well combined and form a sticky dough.
- 4Refrigerate the mixture for about 30 minutes to make it easier to handle.
- 5Once chilled, use your hands to roll the mixture into small balls, about 1 inch in diameter.
- 6Place the energy balls on a baking sheet lined with parchment paper.
- 7Once all the mixture is rolled into balls, refrigerate them for another 30 minutes to firm up.
- 8Store the energy balls in an airtight container in the refrigerator for up to a week.
Equipment
mixing bowlspatulabaking sheetparchment paper
Ingredients
- ●2 cups Greek yogurt
- ●1 cup fresh strawberries, sliced
- ●2 tablespoons honey
- ●1/4 cup granola
- ●1/4 cup dark chocolate chips
Instructions
- 1Line a baking sheet with parchment paper.
- 2In a bowl, mix the Greek yogurt and honey until well combined.
- 3Spread the yogurt mixture evenly on the prepared baking sheet, about 1/4 inch thick.
- 4Sprinkle the sliced strawberries evenly over the yogurt layer.
- 5Add granola and dark chocolate chips on top of the strawberries.
- 6Place the baking sheet in the freezer for about 2-3 hours, or until the yogurt is completely frozen.
- 7Once frozen, remove from the freezer and break into pieces.
- 8Serve immediately or store in an airtight container in the freezer.
Equipment
baking sheetparchment papermixing bowlspatula
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