Bananas are one of America’s favorite fruits! On average, Americans eat more than 28 pounds of bananas per person, per year. Bananas are nutrient-rich and offer a wide variety of health benefits. So indulge your sweet tooth without ruining your diet, a banana averages only 110 calories and are naturally fat and cholesterol free.
Other Health Benefits of Bananas
Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. The potassium in bananas can help prevent muscle cramps after exercise.
Bananas are an excellent source of vitamin B-6, also called pyridoxine. One banana supplies 35 percent of your daily B-6 requirement. Your body uses vitamin B-6 to grow new cells.
Bananas are a good source of manganese, with one medium banana providing about .3 mg. Adults need between 1.8 and 2.3 mg of manganese daily. Manganese is necessary for bone health and metabolism.
One banana has about 3 g of fiber. Dietary fiber can help you feel fuller longer and also keep your digestive processes running smoothly.
Bananas are the cheapest fruit in the supermarket and have an incredible amount of nutrition and health benefit at an incredibly low cost. So try some treats that will have your kids going bananas! J
These recipes call for just a few simple ingredients that you likely already have at home!
Banana Ice Cream
4 Frozen Bananas, sliced
1/2 teaspoon vanilla
In a food processor or high powered blender, blend frozen bananas until creamy like ice cream consistency. Then blend in the vanilla.
For a different flavor, try adding in a tablespoon of peanut butter, Nutella, chocolate chips, or honey.
Frozen Chocolate Dipped Bananas
3/4 cup chocolate chips
1/4 cup chopped hazelnuts (optional)
8 popsicle sticks
Peel bananas and cut them in half width-wise. Stick a popsicle stick inside the cut side of each banana. In a double boiler, melt chocolate chips on the stove (or melt in the microwave for 15 seconds at a time and stir). If the chocolate chips clump, melt in a teaspoon of coconut oil or shortening to smooth chocolate. Dip banana half way in chocolate and roll in hazelnuts if desired. Place bananas on a plate or tray covered with parchment paper. Freeze for about 3 hours and enjoy!
Frozen Peanut Butter Chocolate Bananas
3/4 cup peanut butter
3/4 cup chocolate chips
1/2 cup hazelnuts (optional)
Peel and cut bananas width-wise so you make 2-3 inch long pieces. Cut off ends so each piece has two flat sides. Top each piece with peanut butter using a pastry bag and frosting tip. In a double boiler, melt chocolate chips on the stove (or melt in the microwave for 15 seconds at a time and stir). If the chocolate chips clump, melt in a teaspoon of coconut oil or shortening to smooth chocolate. Dip ends of each banana in chocolate and dip in hazelnuts if desired. Place on a parchment covered tray or plate. Freeze for 3 hours and enjoy!
Gluten-Free Banana Muffins
3 bananas mashed (the riper the better!)
1 tablespoon vanilla extract
1 tablespoon honey
¼ cup Coconut oil
2 cups almond flour
½ teaspoon salt
1 teaspoon baking soda
1 teaspoon cinnamon
After mashing the bananas, add the bananas and the coconut oil in a food processor or blender. Pulse and then add almond flour, salt, baking soda and cinnamon. Pulse again until thoroughly combined. Fill a 12 cup muffin pan. Bake at 350° for 20 minutes or until a toothpick comes out clean. Let cool and enjoy!
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