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Healthy Recipes for Women

Peanut Butter Banana “Sushi” Bites

These sushi-inspired peanut butter banana bites provide nutrition in a fun, bite-size snack.

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Remember how delicious a little bit of peanut butter slathered on celery sticks and topped with raisins was when you were a kid? Nowadays, there’s a kicked-up, modern-day version of that snack that provides not only a hefty dose of good-for-you fats but also the fiber and carbs your body needs. Our peanut butter banana “sushi” bites are all wrapped up in an exciting sushi-like package to fuel your day. For the full sushi experience, grab your chopsticks and dip the bites in the honey-sweetened Greek yogurt sauce.

Don’t feel like you have to stick with the ingredients in this recipe to make a tasty snack. Try swapping your favorite nut butter or low-calorie cream cheese for peanut butter, and instead of banana, try sliced strawberries or mixed berries.

Peanut Butter Banana “Sushi” Bites Recipe

Makes 1 serving

  • 1 low-calorie whole-wheat wrap
  • 1 tablespoon natural peanut butter
  • 1 small ripe banana
  • 2 tablespoons plain nonfat
  • Greek-style yogurt
  • 1 teaspoon honey
  • dash of cinnamon (optional)
  1. Spread peanut butter over the entire face of the wrap. Peel the banana and set it on top of the wrap toward the front or back. Gently roll the wrap over the banana, forming one long “sushi” roll. Slice into bite-size pieces.
  2. In a small bowl, combine the yogurt, cinnamon and honey.
  3. Use the yogurt mixture as your dipping “soy sauce” and enjoy. Don’t forget your chopsticks!

Nutrition facts (per serving): calories 312, total fat 11 g, saturated fat 1 g, trans fat 0 g, protein 16 g, sodium 371 mg, carbs 52 g, fiber 18 g, sugar 20 g

What’s So Great About It?

Beat hunger: Believe it or not, peanut butter can actually help you eat less. The combination of protein and fiber in peanut butter causes you to feel fuller for longer, helping you ward off hunger pangs later in the day. Not only that, but the fats found in peanut butter are the health-protective kind, mostly monounsaturated and polyunsaturated fatty acids.

Mood booster: Besides being the king of potassium, bananas also may boost your mood. That’s because they’re a good source of tryptophan, an amino acid shown to increase serotonin — the feel-good brain neurotransmitter. “A banana a day to keep the psychiatrist away” may not be too far off.

Filling fiber: Fiber-rich grains like low-cal whole-wheat wraps not only keep you feeling fuller for longer but also help move food waste through the gut while helping to control blood sugar levels (reducing your risk of Type 2 diabetes).

Fatigue fighter: Honey provides a quick boost of energy. The natural sugar content of honey – fructose and glucose – enters the bloodstream rapidly, making honey an excellent energy source when quick bursts of energy are needed, like before a workout or during a long endurance run.