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🕑 15 minutes  Vegetarian ✔  Vegan ✔

A Sweet Solution for Health

There’s something about the combination of peanut butter and bananas that takes me back to the kitchen of my childhood home. I wasn’t exactly culinary royalty, but I did have a knack for sneaking off with a spoonful of peanut butter and a banana as a makeshift snack. Little did I know, that simple combination would resurface in my professional life—not just as a nostalgic treat but as part of a recipe I’d recommend for patients managing fatty liver disease. Yes, Peanut Butter and Banana Cookies have found their place in my medical repertoire, and they deserve a spot in yours too.

These cookies aren’t just a satisfying, naturally sweet snack; they can also be part of a liver-friendly diet that helps reduce fat accumulation and inflammation in the liver. If you're a fan of cookies, like many of us are, this Peanut Butter and Banana Cookie recipe offers a way to indulge without compromising your health goals.

The Nutritional Power of Peanut Butter and Bananas

Let’s start by considering the nutritional backbone of this recipe. Peanut butter, when used in moderation, can be a wonderful source of healthy fats and protein. Natural peanut butter, free from added sugars and unhealthy oils, provides monounsaturated fats, which help reduce bad cholesterol and improve heart health. Both of these factors are crucial for those dealing with fatty liver disease, where high cholesterol and fat buildup play significant roles.

Bananas bring their own arsenal of benefits. Rich in potassium and fiber, bananas help regulate digestion and reduce fluid retention, which can contribute to bloating—a common issue with liver disease. The natural sweetness of ripe bananas also means you can significantly reduce or eliminate refined sugars in this recipe, making it a better option for blood sugar management as well.

Peanut Butter and Banana Cookies: A Simple and Delicious Recipe

Without further ado, let's dive into this Peanut Butter and Banana Cookies recipe. It’s not only tasty but also easy to make and packed with nutrients that support liver health.

Ingredients (Makes about 12 cookies)

• 1 ripe banana
• 1/2 cup natural peanut butter (look for brands without added sugar or hydrogenated oils. Use a vegan peanut butter brand for vegan option)
• 1/2 cup rolled oats
• 1/4 teaspoon vanilla extract
• 1/4 teaspoon cinnamon
• 1/4 teaspoon baking powder
• Optional add-ins: A handful of dark chocolate chips or chopped nuts (just ensure you’re not adding too much sugar or unhealthy fats)

The Simplicity of Making These Cookies

This recipe couldn’t be simpler, yet it delivers a rich, satisfying cookie that's moist with just the right amount of natural sweetness. Here's how you can make it:

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. Mash the banana in a medium bowl until smooth. If your banana is perfectly ripe, this will be an easy task.
3. Add the peanut butter, rolled oats, vanilla extract, cinnamon, and baking powder. Stir until all ingredients are well combined. The oats will help bind the cookie together while adding fiber, an important component of any liver-friendly diet.
4. Spoon the dough onto your prepared baking sheet, using about 1-2 tablespoons per cookie. Flatten slightly with the back of a spoon since they won’t spread much during baking.
5. Bake for 10-12 minutes until the edges are golden brown. Be mindful not to over-bake them; you want them soft and chewy.
6. Cool before serving. Allow the cookies to cool on the baking sheet for a few minutes before transferring them to a wire rack.

And that’s it—your Peanut Butter and Banana Cookies are ready! Whether you eat them for breakfast or as a healthy snack, these cookies are an excellent option for a liver-friendly diet.

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Why This Recipe is Perfect for Fatty Liver Health

Now, let’s talk about why this specific combination is such a game-changer for liver health. Fatty liver disease often necessitates dietary changes that reduce added sugars, processed fats, and refined carbohydrates. These cookies tick all the boxes by using natural, whole ingredients that nourish the body without burdening the liver with excess fat or sugar.

Peanut butter provides healthy fats, as mentioned earlier, which are essential for managing cholesterol levels. Poor cholesterol management can aggravate liver conditions, so replacing trans fats with unsaturated fats from natural sources like peanuts is beneficial. Plus, the protein content keeps you feeling full longer, which helps in weight management, another key factor in treating fatty liver disease.

Bananas, with their natural sweetness and high fiber content, contribute to better digestion and less bloating. When digestion is improved, the liver doesn't have to work as hard, making it easier for your body to process and eliminate waste.

Oats are another powerhouse ingredient in this recipe. They are rich in beta-glucan, a type of soluble fiber that’s shown to help reduce cholesterol and improve overall liver function. Incorporating oats into your diet can assist in maintaining a healthy balance of fats in your bloodstream, directly impacting liver health.

Adjustments You Can Make

If you’d like to make this recipe even more liver-friendly, you can swap out the rolled oats for steel-cut oats, which take longer to digest and provide more fiber. Alternatively, if you have a nut allergy or simply want to change up the flavor, almond butter or sunflower seed butter can be excellent substitutes.

Making the Recipe Your Own

One of the best things about this Peanut Butter and Banana Cookie recipe is its versatility. While the basic recipe is already liver-friendly, you can always make adjustments based on your taste or dietary needs. Whether you want to add in some dark chocolate for an extra touch of decadence or keep it simple with just peanut butter and banana, these cookies are a healthy, satisfying option.

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Sources

1. D.N. Amarapurkar, E. Hashimoto, L.A. Lesmana, et al. How common is non-alcoholic fatty liver disease in the Asia-Pacific region and are there local differences?