Did you know that just one medium-sized banana contains 422 mg of potassium?
And potassium is great for your bones! In fact, a study published in Osteoporosis International showed that potassium reduced bone resorption— the process by which you break down bone.
So this is one fruit you’ll definitely want to include as part of your bone-healthy diet.
And there are lots of ways to jazz up bananas too.
For example, when I was a little girl, my grandma and I used to make banana sandwiches together. But we did things a bit differently. We’d use the banana as the “bread” in our sandwiches!
For the filling, we’d mix together two of my favorite foods: Greek yogurt and peanut butter. These two ingredients combined make the perfect, creamy filling. And on top of being delicious, this filling is packed with protein and calcium (both of which are essential for strong, healthy bones).
I remember thinking how clever Grams was for coming up with this idea. She’d make these for parties too since they’re easy to freeze, and even more delicious cold.
It’s only as an adult that I figured out how healthy these banana sandwiches are… as a kid, I thought they were a “treat”! And now, I also realize how clever my grandma really was.
I wanted to share this recipe with you because it holds a special place in my heart. Plus, it’s quick, easy, and bone-healthy to boot.
Protein-Packed Banana Sandwiches
Ingredients
- 2 tbsp peanut butter
- 1 cup yogurt Greek
- 4 bananas
Instructions
- Slice your bananas into ¼ inch thick pieces.
- Mix your peanut butter and Greek yogurt together in a small bowl.
- Spread one half of a banana slice with a thin layer of peanut butter and yogurt mix.
- Place a banana slice on top!
- Repeat with the rest of your banana slices and your sandwiches are ready!
Notes
Nutrition
Banana Sandwiches Takeaways
Bananas deserve a spot on your bone-healthy menu. They’re full of potassium which is one of the 13 essential bone-supporting minerals… and when you pair them with this calcium and protein-packed filling, you have a delicious, bone-healthy snack!
Just make sure you choose a natural peanut butter for your filling. That way, you’ll avoid the added sugar and salt that often hides in regular peanut butter. Personally, I like Trader Joe’s Organic Peanut Butter. The only ingredient on the label is peanuts, so there are no surprises.
But if there’s no Trader Joe’s in your neighborhood, don’t worry! Most grocery stores also carry natural peanut butter.
I always looked forward to this special treat I shared with Grams. I hope you’ll enjoy this recipe too, and (if you have them) maybe even make it with your grandkids!
I’d love to hear what you think of these banana sandwiches, so please let me know in the comments below. 🙂
Barbara
July 20, 2019 , 1:05 pmI always heard banana had to much sugar if your watching weight. I’m no really over weight, little bit around waist. Have some bone loss. Lower spine normal. Weak hips I’m 5”. 147 lb. it is valid email