Baked Banana Chips (Gluten-free, Dairy-free, Lactose-free)
- Emily
- May 30, 2015
- 2 min read
Looking for a sweet, savory yet guilt-free and healthy snack? Try this!
The other day I had far too many ripe bananas sitting in my pantry. I was thinking about freezing them and making them into nana ice cream (banana ice cream that is), but it was chilly that day and I was craving a warm, savory snack so I opted for making banana chips instead. And I am so glad I did! Not only is it super easy to make, all you need are three ingredients—literally, that is it! These are tasty, satisfying, and not to mention inexpensive. You have to try these sometime!
Crispy Banana Chips
Ingredients:
2 ripe bananas, peeled
Lemon juice
Water
Optional: cinnamon
Slice ripe bananas thin (1/8”) and place them in a single layer on a baking sheet cover with parchment paper.
Brush with lemon juice mixed with a little bit of water, and sprinkle cinnamon on top (optional).
Bake in the oven 250F for 2-2.5 hours or until crispy, turning after 90 minutes.
Cool for 45 minutes before eating. Enjoy!
Nutrition Spotlight: Bananas
Originating in Malaysia approximately 4,000 years ago, bananas are a good source of vitamin B6, manganese, vitamin C, fiber, potassium, biotin, and copper. Low in glycemic index, one medium (118gram) banana contains a total of 105 calories, 0.43mg vitamin B6, 0.32mg manganese, 10.27mg vitamin C, 3.07g fiber, 422.44mg potassium, 3.07mcg biotin, and 0.09mg copper according to the USDA.
Vitamin B6: In my Nutrient Metabolism class, I learned that vitamin B6 is important for proper brain development, as well as cardiovascular, immune, muscular, digestive, and nervous system function.
Manganese: A type of trace mineral, manganese functions in carbohydrate and fat metabolism, calcium absorption, regulation of blood sugar, and normal brain and nerve function. It is found mostly in the bones, liver, kidneys, and pancreas.
Vitamin C: As I have learned in my Nutrient Metabolism class, vitamin C is an antioxidant which means that it protects the body from free radicals. It helps fight against foreign bodies, harmful oxygen-free radicals, and toxins in the body.
Dietary fiber: Dietary fiber, found in many fruits like bananas, helps normalize bowel movements by decreasing the risk of constipation, and helps control blood sugar levels hence reduces the risk of developing type 2 diabetes.
Potassium: Potassium plays a role in synthesizing proteins, maintain acid-base balance in the body, and building muscle. It also helps keep electrolytes in our body in balance and helps ensure normal cell functioning.
Biotin: Biotin is one of the B-complex water soluble vitamins that has been found to lower blood glucose in type 1 and type 2 diabetes, as well as improve our nail strength.
Copper: Copper is an essential trace mineral that has been found to play a role in energy production, formation of collagen, and increased iron absorption in the body. If you don’t consume enough copper, you can be at an increased risk for osteoporosis (weak, brittle bones), infection, and compromised growth.
Fun Facts
According to the New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%.
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