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Lindsey SextonSocial Media Coordinator Phone: 501-671-2398Email: firstname.lastname@example.org
by Lindsey Sexton - February 11, 2022
Americans consume an average of 29lbs of bananas each year. So it’s no wonder that
next to apples, bananas have held its place as America’s favorite fruit for quite
Despite their reputation, bananas may be a super food after all. Bananas provide Vitamin
B6, Fiber, Potassium, Magnesium, Vitamin C, and Manganese. And while there are 28
grams of carbohydrate in one medium banana; the type of carbohydrate in bananas is
classified as resistant starch, which functions similarly to dietary fiber. Meaning
the starch is not broken down in the small intestine so it causes less glucose to
be released into the bloodstream. This produces a greater feeling of satiety as the
starch is digested slowly.
One serving, or one medium ripe banana, provides about 110 calories, 0 gram fat, 1
gram protein, 28 grams carbohydrate, 3 grams fiber, and 450 mg potassium.
There are so many ways to make the most of this nutrient packed snack. Some easy ways
to use bananas are in popsicles, breads, muffins, smoothies, and as substitutes in
your own recipes.
Even when they get brown and are no longer good to eat by themselves, don’t throw
them away! You can substitute an equal amount of mashed banana for the butter or oil
that is called for in baked goods. Simply reduce the oven temperature by 25°F.
You can also, slice a ripe banana into a fruit salad. Squeeze a bit of acid like apple
cider vinegar, orange juice, lime, or lemon onto the bananas to prevent darkening
For a frozen treat, slice a banana in half and insert a popsicle stick or skewer into
the flat end. Dip banana into yogurt and coat evenly; sprinkle with nuts, chopped
dried fruit, cinnamon, or other favorite toppings and freeze for several hours.
For an easy dairy-free ice cream alternative, cute two medium bananas in half and
place in the freezer for 30 minutes. Next, place the near frozen bananas in a blender
or food processor with a few tablespoons of liquid (water, dairy or plant milk, or
coconut water). Blend until smooth. Add extra liquid if additional creaminess is desired.
For additional flavors, add 1-2 tablespoons unsweetened cocoa powder or nut/seed butter,
a splash of vanilla extract and cinnamon, or ½ cup frozen berries.
If you aren’t able to cook with the bananas right away, they can be placed in a ziptop
bag in the freezer until you are ready to use them. Simply thaw and mash them into
your favorite recipe.
Bananas should be stored at room temperature away from direct sunlight. Refrigerating
green bananas can disrupt normal ripening.
To speed up ripening, store in a brown paper bag or place near ripe fruit, which emits
ethylene gas that causes ripening. On the flipside, if you wish to slow ripening,
store bananas away from other ripe bananas or fruits. Storing bananas in plastic bags
is not recommended. traps moisture and promotes rotting.
Fully ripe golden yellow bananas may be stored in the refrigerator. Refrigeration
will preserve the flavor for another week, even if the peels continue to darken.
This banana bread recipe packs in 3 large bananas per loaf! It’s a terrific way to
use over-ripe bananas.
Nutrition Facts per servingCalories 137Fat 3gProtein 3gFiber 1gSodium 328mgCarbohydrate 26g