Banana and Maple Cookies


Cookies / Cookies and Galettes

Recipe — Banana and Maple Cookies
Metric Imperial

Ingredients

  • 2 cups all-purpose unbleached flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • Zest of a lemon
  • 1/4 cup canola oil
  • 3/4 cup maple sugar
  • 1/4 cup maple butter
  • 3 tablespoons maple syrup
  • 2 egg whites
  • 2 ripe bananas, mashed with a fork

Method

  1. Preheat the oven to 180 °C (350 °F).
  2. In a bowl, combine the flour, baking powder, cinnamon and lemon zest.
  3. In another bowl, use an electric mixer to cream the canola oil with the maple sugar, maple butter and maple syrup.
  4. Add the egg whites and beat until smooth and uniform.
  5. Gradually add the dry ingredients and banana, folding in with a wooden spoon.
  6. Spoon out 30 ml (2 tablespoons) portions of dough onto a baking sheet lined with parchment paper, leaving 5 cm (2 in) of space between each.
  7. Bake in the oven, one sheet at a time, for about 10 minutes or until the bottom of the cookies has browned.

These chewy and low-fat cookies certainly stack up against store-bought energy bars. They are easy to eat while training and delicious too, combining subtle maple and banana notes with a refreshing lemon flavour. When training for more than 60 minutes, the recommendation is to eat between 30 g and 60 g of carbohydrates per hour. Depending on your digestive tolerance, two or three cookies per hour should provide you with what you need. Per 2 cookies: 208 calories; 4 g protein; 4 g fat; 38 g carbohydrates; 2 g fibre.

The Fédération des producteurs acéricoles du Québec is not in any way responsible for the identification or presence of allergens in recipes or for the classification of any recipe as vegetarian or vegan.

Recipes by Mélanie Olivier

Sports Nutritionist

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More about Maple

Maple syrup comes in four classifications, according to colour and taste.

At the start of sugaring season, syrup is generally clear, with a lightly sweet taste. It becomes darker and caramelized as the season goes on.

An unopened can of maple syrup keeps for many years.

Once the can is opened, syrup should be kept in an airtight container in a cool place.

100% pure maple butter contains no butter or dairy.

Like all 100% pure maple products, maple butter comes from the sap of the maple tree… and that’s all.

Hundreds of Delicious Recipes

Maple is a special addition to any recipe, from appetizer to dessert. Find one that’s perfect for you or your occasion!