Four Ways to Eat More Bananas
Eat them daily
When I was little, my grandparents used to split a banana every morning. Since then, I’ve heard the banana referred to as the perfect fruit. This might be attributed to the fact that it’s a sweet, soft, delectable and healthful source of fiber, Vitamin C, Manganese, Vitamin B6, and most famously, Potassium. I personally think it’s because they come in a handy, portable little water-tight package that is easily peeled and enjoyed on the go. Either way, bananas are a staple of our household’s diet, including the family dog on occasion. Keep in mind, though very low in saturated fat and cholesterol, the banana is not low cal: About 100 calories for an average sized fruit. This means, if you are watching your weight, try cutting your bananas in half if eating them on a daily basis…which I recommend!
A Perfect Match
Aside from just peeling and eating, there are many other ways to get more bananas down the hatch. Bananas are the soul mate of cereal and milk. I put sliced bananas into cold cereal with almond milk, or even better, smoosh them into your oatmeal or hot cereal. They add natural sweetness and creaminess, so you can skip the cream and sugar and still have a delicious but nutritious start to your day. I also like to peel, split in half, and freeze bananas. They blend well into smoothies with some berries, milk, and yogurt, and can then be frozen into popsicles for enjoyment on a hot summer day.
An Easy Lunch Option
In addition to cereal, I can’t begin to count the number of peanut butter and banana sandwiches I’ve consumed over the years, but it’s a lot! Bananas are a low processed-sugar substitute for jams and jellies; and because of their portability, they are great to take along when camping or backpacking. Add a loaf of whole grain bread and a tub of organic peanut butter and you’ve got yourself a high-protein, high caloric snack to get you up that steep mountainside.
Making Muffins Moist
Bananas are obviously an essential ingredient in Banana Bread, which is easy to make and sweet enough to be a dessert. I also like to add them to my favorite muffin recipe, particularly when my bananas are turning brown and need to be used up right away. They lend moisture and incidentally, these muffins are also a good way to unload any waning berries or other fruit that came in your Full Circle order last week.
- 1 1/2 cups whole wheat flour
- 1/2 cup brown sugar
- 1/4 cup ground flax seed
- 1/4 cup quick cooking oats
- 1 t. baking powder
- 1 t. baking soda
- 1/4 t. salt
- 1 banana, mashed
- 1 cup berries or chopped fruit (I like 1/2 blueberries, 1/2 cranberries, or chopped apricots are nice!)
- 1/2 cup chopped walnuts
- 1 cup buttermilk (or make sour milk by adding a T. of white vinegar to 1 cup milk)
- 1 egg
- 1 tsp vanilla extract
- 1/4 cup coconut (optional)
- Preheat the oven to 350 degrees, and line a muffin pan with paper cups
- In a mixer, blend together all ingredients.
- Spoon into muffin cups and bake for 18-25 minutes, or until a toothpick inserted into a muffin comes out clean.
Tell us what you think about bananas, or share your favorite way to enjoy them. I look forward to reading your comments!