And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food.
God gave us everything we need for food. It's amazing if you take one specific item and focus on its benefits. He really provides us with everything we need in every way. I love bananas. They come in their own little jacket and you can take them with you on the run! They also have many recipe uses, from breads, to smoothies, to pancakes, there are just so many good ones out there! Pinterest has a lot. The best thing is that they are so yummy eaten raw and so yummy in recipes too!
Bananas are not on the dirty dozen list, however, I do buy them organic. They are only a few cents more than regular bananas and they have a much stronger banana flavor. I like them so much better!
Banana Benefits
A serving size is one peeled medium-sized banana, about 7 inches long.
Calories
By eating a banana you can Indulge your sweet tooth without ruining your diet. A banana averages about only 110 calories.
Fat and Cholesterol
Bananas are naturally fat and cholesterol free. Use mashed bananas to substitute for some or all of the butter or oil when making cookies, for example, for a healthier treat.
Potassium
Bananas are known for their high potassium content, with over 400 mg potassium in a single medium-size banana. Potassium is necessary for good nerve and muscle function as well as for maintaining a healthy balance of fluids in the body. The potassium in bananas can help prevent muscle cramps after exercise.
Vitamin C
As with many fruits, bananas contain a good amount of vitamin C. One banana provides about 10 mg of vitamin C, or about 15 percent of your daily recommended amount. Vitamin C boosts your immune system and cell health and improves the absorption of other nutrients such as iron.
Vitamin B-6
Since B vitamins are more commonly found in animal products, it may come as a surprise that 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.
Manganese
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.
Fiber
According to the USDA, one banana has about 3 g of fiber. Dietary fiber can help you feel fuller longer and also keep your digestive processes running smoothly.
Other Nutrients
Bananas also deliver small amounts of other vitamins and minerals. A banana provides some iron, magnesium, calcium and phosphorus as well as vitamins A and E, folate, carotene and choline. Bananas also contain trace amounts of many amino acids.
Carbohydrates
Your body uses carbohydrates as a primary source of energy. Eat a banana after a workout to refuel. A banana with breakfast will start your day off right and will give you the energy to make it through to lunch without snacking.
Digestibility
Bananas are easy to digest. When you're sick with a virus or indigestion, bananas can be an appealing way to get some important nutrients into your system without upsetting your stomach. Mashed bananas are also often used as an introduction to solid foods for babies.
Here are some Banana Ideas
Grain-Free Banana
Pancakes
These make a great
breakfast or a simple snack.
- 1 organic banana
- 1 organic egg
- ¼-½ teaspoon ground cinnamon
(optional)
- 1 tablespoon organic butter
1.
Melt butter in small skillet
over low heat.
2.
Mash banana on a small plate
with a fork.
3.
Crack egg into medium-size
bowl. Mix with a fork to combine yolk. Add mashed banana to the egg, mix with
the fork to combine.
4.
Turn skillet up to medium
heat. Add large spoonful (about 2-3 tablespoons) of “batter” to the pan. Butter should start to make bubbles around the sides of the pancake.
5.
Cook pancake for about 1-2
minutes or until pancake has set. The bottom-side should be golden brown and
golden brown around the edges. Flip and cook for another 1-2 minutes.
6.
Repeat until “batter” is gone.
7.
Serve hot.
Yield: Makes about 3-4 small
pancakes.
Note: These are
not your average wheat-based fluffy pancakes. They make a thin pancake.
Top them with real maple syrup, honey, nuts, blueberries...whatever you like!
Chocolate Covered Banana Bites
2 bananas, cut in 1-inch slices
3/4 cup dark chocolate chips
peanuts for garnish
peanut butter for drizzling ( with no sugar added..just peanuts listed on ingredients)
Slice bananas into 1-inch chunks and freeze for 60 minutes.
In a double boiler or microwave, melt chocolate until smooth. Remove bananas from freezer and immediately dip in chocolate, placing on wax paper when finished.
Drizzle with peanut butter or crushed peanuts. Freeze for 10 minutes or until ready to serve.
Brandy Kisner
Health & Wellness Coordinator
Brandy Kisner
Health & Wellness Coordinator
