Going Ape for Bananas!
Bananas are one of the most popular fruits in the world. They are delicious, nutritious, and portable. It is often thought that bananas are high in sugar so they aren’t healthy, but they actually provide us with several vitamins and minerals making them a good option for snacks or baking. Today’s post will focus on the health benefits of bananas and how to incorporate them into your baking.
Nutrition and health benefits
According to the USDA, 1 medium banana contains:
105 calories
0 grams of fat
27 grams of carbohydrate
3 grams of fiber
1 gram of protein
Though bananas contain a high amount of carbohydrates, they are also a source of several important vitamins and minerals such as potassium, vitamin B6, manganese, and vitamin C. One medium banana has about 425 mg of potassium, which is vital for heart health because it helps to maintain a regular heart rhythm as well as regulate blood pressure. It is recommended that men eat 3,400 mg of potassium each day and women eat 2,600 mg per day, so eating a banana a day can help you get there!
Minimizing blood sugar spike
Bananas can spike blood sugar levels, but consuming them with a protein and/or fat source can minimize this spike. For example, instead of just having a banana on its own, try pairing it with a spoonful of peanut butter, a handful of nuts, or string cheese. The protein and fat in the peanut butter, nuts, or cheese will help keep your blood sugar more stable and help you stay full longer. If you eat a banana on its own, you’ll likely be hungry soon after because your blood sugar will rise and then crash.
Baking with bananas
I don’t know about you, but I often end up with extra bananas that don’t get eaten because they are too ripe. Luckily, bananas are one of the easiest foods to bake with and they’re best for baking when ripe! Here are just a few recipes that incorporate ripe bananas:
Substitutions
Mashed bananas can be substituted for fat in many baked goods recipes. I’ve used mashed banana in place of oil or butter when baking and the end product turns out moister and sweeter. Banana does have a strong flavor though, so if you don’t want your baked good to taste like banana, then try using unsweetened applesauce instead!
Freezing bananas
If you don’t have time to bake something right away, the easiest thing to do with your ripe bananas is to just peel and freeze them whole. I keep a gallon-size bag in the freezer with all my ripe bananas. You can also slice the bananas and freeze them.
Once your bananas are frozen, there are many different ways they can be used, such as:
Muffins, pancakes, waffles, cookies, or just about any other baked good - just thaw the bananas in the microwave or on the counter before using
As you can see there are many possibilities when it comes to eating bananas, particularly ripe ones. They’re a rich source of nutrients such as potassium and fiber and can form the basis for many healthy baked goods and recipes when ripe. What are your favorite ways to eat and use bananas?
