Crunchy Peanut Butter-Banana Toast - My Quick, Healthy Snack

Here's a super-simple and quick recipe of a delicious, healthy snack. My mom and I love this toast before my competitions, for lunch, or after a hard workout session in the climbing gym.

Image credit: Kristin Marr, Live Simply

Approx. time: About 5 - 8 minutes

Difficulty: Easy

Makes: 2

Ages: All

Ingredients:

• Peanut Butter*, to spread (desired amount)

• 1 LARGE banana

• 1tbsp (or a little more!) of finely shredded coconut

• 2 slices of seeded sourdough bread

Materials:

• Toaster

• Butter knife

(That's it!)

Allergy alert!!! THIS RECIPE CONTAINS PEANUTS, COCONUT, AND GLUTEN.

*I prefer to have my peanut butter about room temperature, so it isn't as rock-hard when I spread it. Set the jar of PB on the counter for a few minutes while you make the toast for a smoother texture.

The Recipe

You'll be surprised by how easy this is!

1. Put the bread in the toaster (If yours fits 2 slices, this will save you some time.)

   Tip: If you like crunchy and slightly crisped bread, toast it twice for best results (but of course, this depends on what kind of toaster you have!).

   
   

2. Meanwhile, prepare the peanut butter and the banana. Depending on the size of your bread, you will need about 6 - 8 thick slices of banana. If your peanut butter is still too hard for spreading, soak the jar in warm or hot water for a few minutes.

   
   

3. Make the toast. Spread a thin layer of peanut butter on both slices of bread, then lay out the banana circles.

   
   

4. Sprinkle the coconut. If your shred isn't as fine, I recommend crumbling it as you put it on the toast.

   
   

5. Serve. Place on a plate and enjoy!

Image Credit: Freepik

Variations to Peanut Butter Toast

• Apple-Cinnamon Recipe: Omit the coconut and bananas, adding thinly sliced apples sprinkled with cinnamon instead.

  
  

• Crunchy Sweet-and-Salty Recipe: Instead of sprinkling coconut, use fried bacon crumbs and drizzle with maple syrup. (Tastes incredibly better than it sounds!)

  
  

• Lemon-Basil Recipe: An unusual combo, but surprisingly delicious: spread soft ricotta cheese on toast and place lemon slices with basil on top. Sweeten with honey or maple syrup, and for added effect, a few drizzles of melted peanut butter. (This variation takes a bit longer, due to the melting of peanut butter on a stove or in a microwave).

  
  

• Extra Sweetener Addition: Either keep all ingredients the same and pour some honey on top, or leave out the bananas and create Honey-Coconut Toast Recipe.

  
  

• Bread Alternative: Instead of using sourdough like I do, try with rye, white, or pumpernickel.

  
  

• Plain Alternative: For those who aren't a fan of "sweetness," try plain peanut butter on toasted bread! Or, spread some PB on a puffed rice cake, too!

Good energy sources are especially important for long periods of climbing, such as multipitching. Here I'm leading the last 2 pitches (linked) of Frontside 180, a classic Squamish 5.7.

Why Is This Recipe a Healthy Choice for Climbing?

Choosing healthy snacks for climbing can sometimes be a hard choice, because often what we want is very different from what is good for us.

Leave out the chips and soda - following a consistent and healthy diet without excessive calories and sugar will boost your athleticism tremendously.

That's because climbing is a very high-intensity sport that can burn up to 800 calories per hour, according to most research! To reach your optimal energy, you need a sufficient source of energy before - and after - you climb.

It's not just about eating, but about finding fuel that will be able to support your energy successfully. Believe it or not, this simple toast recipe checks all the boxes - and here I'll tell you why.

Before climbing, your body needs to be able to access fats and use that as a fuel source. According to UK Climbing, eating carbohydrates and plenty proteins before a workout is highly beneficial. "Time your snack right and you can choose better quality carbohydrate to eat," say Robin O'Leary and Rebecca Dent, UKC writers and climbers. (https://www.ukclimbing.com)

Some examples of this are bananas and peanut butter, dried fruits, oatmeal, and energy bars. Milk, cheese, nuts, and healthy meats such as naturally-smoked beef jerky make great protein sources.

However, choose wisely - protein bars can contain many sugars that harm your sports performance instead of benefiting it. According to https://www.health.com, "They [protein bars] are made with a variety of ingredients, some of which can negatively affect health if overconsumed. (...) Some protein bars can contain as much sugar as a candy bar. Consuming foods and drinks high in sugar too often can lead to health conditions like elevated blood glucose levels and excess fat build-up in the liver."

So, when you're choosing a snack before a competition or a long session, make sure what you eat actually provides your body with the nutrients it needs.

During your climb, you need fast and quick sources of energy. And don't just turn to candy right away - while it's okay to eat some chocolate in between attempts on a competition, there are other foods providing the same effect. When you're "in action," your body needs sugars to break down the glycogen in your muscles, giving you energy in return. Bananas make an excellent choice for this, as they help metabolize amino acids in your body and provide you with a good source of fuel.

And after your climb, your body needs to now re-fuel the energy you lost during the session. A full meal with proteins, carbohydrates, and fresh produce can refill all needed elements in your body.

Backpacking or hiking in general is also an example of an activity requiring plenty of carbs and protein. Peanut butter tastes extra yummy out in the forest! :)

The Conclusion...

In conclusion to the nutrition recommendations above, this toast recipe checks all the boxes.

Peanut butter is a great source of protein, but if you have allergies, you can easily substitute this with another natural food. Bananas, as mentioned previously, provide crucial sugars while being healthy and delicious. And lastly, the toast itself will serve as an excellent carbohydrate for your climbing.

This is why I wanted to share this recipe with you - because it makes a great choice for both before, during, and after a hard climbing session. It's also fairly light in terms of digestion, so it won't leave you feeling too full and grossed-out before a competition (when we all know those nerves make it too hard to eat! :).

I hope to hear your feedback and ideas on how to make this snack even better!

-- Sophia