Mashed banana, peanut butter & cocoa powder

This is a fairly new breakfast that has become one of our all-time favorites with just three ingredients that can’t go any better together: mashed banana, peanut butter and cocoa powder AKA Power Bowl!

My husband gave it the name (he likes to give nicknames to everything…) and for one reason: it fills you up and keeps you going. No mid-morning cravings for sure!

mashed banana, peanut butter and cocoa powder bowl with sliced banana on top

Let’s talk peanut butter

But before we get into the recipe, let’s talk peanut butter. As a European, I did not grow up eating PBJ sandwiches, I discovered it when I moved here to the US and to be honest, I did not particularly like it that much. It wasn’t until my second child was born that I had a PBJ sandwich at the hospital (hospital menu…) and it made a click on me. Since then there’s always PB at home. And we all love it!

mashed banana, peanut butter and cocoa powder bowl with sliced banana on top

So, what’s all the fuss with peanut butter? This is what I learnt:

A) Nutritionally speaking:

1. It is a good source of protein (plant-based, of course). One tablespoon contains 4 gr of protein and it has all the 20 amino acids, including the essential ones that our bodies cannot make.

2. It contains complex carbohydrates which means that it has a low glycemic index so it does not spike our blood sugar when eaten.

3. One tablespoon of peanut butter contains almost one gram of fiber.

4. It is a good source of vitamins and minerals such as manganese, niacin, vitamin E, magnesium, and phosphorous; and antioxidants like resveratrol.

5. And finally, it is an energy-dense food. One tablespoon has almost 100 calories and 8 gr of fat, which makes us feel full longer. This is also the reason why we can’t eat it that much…

B) Non nutritionally speaking:

1. Americans eat 700 million pounds of the stuff every year while the average European eats less than 1 tbsp of peanut butter a year. Being European that sounds about right…

2. According to the Peanut Advisory Board (before writing this post, I had no idea there was a Peanut Butter Advisory Board…!), the average American child eats 1,500 peanut butter and jelly sandwiches before graduating from high school. Whaaaaaat????!!!!! I would also like to know how many oranges an average American child eats before graduating from high school…

3. Is eaten in nearly 90 percent of American households. That also sounds about right…

4. And this is my favorite one: in a high-pressure environment, peanut butter can be turned into diamonds. Are you kidding me?!

In summary, it is a great nutritious food but when eaten in moderation.

mashed banana, peanut butter and cocoa powder bowl with sliced banana on top

So now the recipe, mashed banana, peanut butter and cocoa powder. It is the easiest thing on earth: mash a banana with a fork, add peanut butter, stir, add cocoa powder, stir, eat. Just a couple recommendations: use peanut butter with just peanuts nothing else added, and use good quality cocoa powder. Then just enjoy!

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mashed banana, peanut butter and cocoa powder bowl with sliced banana on top

Mashed banana, peanut butter & cocoa powder (aka Power Bowl)

  • Author: Carla
  • Prep Time: 5
  • Total Time: 5
  • Yield: 1 1x
  • Category: breakfast

Description

Easy delicious nutritious breakfast that will keep you going all morning long!


Ingredients

Scale
  • 1 banana
  • 1 tbsp peanut butter
  • 1 tsp cocoa powder

Instructions

1.       Mash the banana with a fork.

2.       Add peanut butter and stir.

3.       Add cocoa powder and stir.

4.       Enjoy!


Notes

Choose peanut butter that has no added ingredients. Just peanuts!

Choose a good quality cocoa powder.

If you are doing it for more than one person consider using more than one banana per person, it is so good that it will disappear fast! When I do it for my 2 kids I usually use 3 bananas, and sometimes 4…

Keywords: banana, peanut butter, cocoa powder



1 thought on “Mashed banana, peanut butter & cocoa powder”

  • So simple and while I wasn’t sure it would taste good bc cocoa powder can be such a bold flavor… it was actually SO DELICIOUS!! So glad I tried this! Easy, yummy and I feel good eating it 🙂

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