Bolo De Banana Com Aveia De Microondas
If you're looking for a healthy and delicious dessert recipe, you might want to try making Bolo de Banana com Aveia de Microondas. This cake is made with ripe bananas and oats, which are both rich in fiber and essential nutrients. What's more, this recipe is so easy and quick to make that you can enjoy a freshly baked cake in just a few minutes. So, without further ado, let's dive into the details of this mouth-watering dessert recipe.
Ingredients:
- 2 ripe bananas
- 1/2 cup (50g) of rolled oats
- 2 tablespoons of honey
- 1/2 teaspoon of cinnamon powder
- 1/2 teaspoon of baking powder
- A pinch of salt
- 1 egg
Note: You can use gluten-free oats if you have celiac disease or gluten intolerance.
Instructions:
Step 1: Peel the bananas and mash them with a fork or a blender until they become a smooth puree.
Step 2: Add the oats, honey, cinnamon powder, baking powder, and a pinch of salt to the banana puree. Mix well until all the ingredients are completely combined.
Step 3: Crack an egg into the mixture and whisk until it's fully incorporated.
Step 4: Grease a microwave-safe bowl with butter or cooking spray. Pour the batter into the bowl and smooth the surface with a spatula.
Step 5: Microwave the cake on high for 3 to 4 minutes, or until the top is firm and the edges start to pull away from the sides of the bowl. You can test the doneness with a toothpick or a knife. If it comes out clean, the cake is ready.
Step 6: Let the cake cool down for a few minutes before removing it from the bowl. You can serve it warm or cold, depending on your preference. You can also garnish it with sliced bananas, chopped nuts, or whipped cream, if you like.
The Nutritional Content:
Each serving of Bolo de Banana com Aveia de Microondas contains approximately:
- Calories: 266
- Protein: 8g
- Carbohydrates: 48g
- Fiber: 6g
- Sugar: 22g
- Fat: 6g
- Saturated Fat: 2g
- Cholesterol: 101mg
- Sodium: 61mg
- Potassium: 475mg
As you can see, this cake is low in fat and sodium, but high in fiber, protein, and potassium, which makes it a great choice for a healthy dessert or snack. The natural sweetness of the bananas and honey eliminates the need for added sugar, and the oats provide a satisfying texture and flavor. You can enjoy this cake guilt-free and without compromising on taste.
The Benefits of Oats:
Oats are a whole-grain food that is rich in complex carbohydrates, fiber, and protein. They are also a good source of vitamins and minerals, such as iron, magnesium, and zinc. Oats have been linked to various health benefits, including:
- Lowering cholesterol levels: Oats contain a soluble fiber called beta-glucan, which can reduce the absorption of cholesterol in the bloodstream.
- Regulating blood sugar levels: Oats have a low glycemic index, which means they can prevent spikes in blood sugar and insulin levels.
- Reducing the risk of heart disease: Oats can improve the health of the heart by lowering blood pressure and inflammation.
- Aiding in digestion: Oats can promote bowel regularity and prevent constipation due to their high fiber content.
- Boosting immunity: Oats have antioxidants and anti-inflammatory compounds that can strengthen the immune system and reduce the risk of infections and diseases.
The Bottom Line:
Bolo de Banana com Aveia de Microondas is a quick, easy, and healthy dessert recipe that can satisfy your sweet cravings without compromising your health or diet. It's made with simple and natural ingredients that are wholesome and nutritious. You can customize the recipe by adding your favorite flavorings or toppings, such as chocolate chips, raisins, or peanut butter. You can also make a larger batch and store it in the fridge or freezer for later use. This cake is perfect for busy mornings, lazy afternoons, or cozy evenings. Give it a try and enjoy the deliciousness and goodness of this homemade dessert.