Bananas: A Popular and Nutritious Fruit

Bananas are among the most popular fruits worldwide. They are not only packed with energy and nutrients but also make a convenient snack at any time of the day. Fresh bananas are available year-round, and unlike some fruits, they continue to ripen after being picked.

Nutritionally, bananas contain fiber, potassium, folate, and antioxidants, such as vitamin C, all of which support heart health. Potassium can help manage blood pressure and reduce strain on the cardiovascular system. A medium banana provides almost 9% of a person's daily potassium needs, according to nutritional information from various sources. Additionally, one medium banana offers approximately 10% of a person's daily fiber needs.

People who follow a high-fiber diet have a lower risk of cardiovascular disease than those on a low-fiber diet. Studies show that those who consume more fiber also have lower levels of "bad" cholesterol.

There are many ways to enjoy bananas. Here are some of our favorite recipes:

Banana Punch

This slushy tropical punch is refreshing and visually appealing. It's perfect for large gatherings, as it serves crowds.

Ingredients:

• 3 cups water
• 3-4 very ripe bananas
• 2 cups sugar of choice (we recommend coconut sugar)
• 6 cups pineapple juice (1 46-ounce can)
• 1.5 cups orange juice
• 1/4 cup lemon juice
• 32 ounces Sprite
• 32 ounces ginger ale
• Orange slices and berries of your choice for garnish (optional)

Instructions:

1. In a blender, combine water, bananas, and sugar. Blend until smooth and set aside.
2. In a large bowl or pot, combine pineapple juice, lemon juice, and orange juice. Mix well or blend with an immersion blender. Add the banana mixture and stir well.
3. Divide the mixture evenly among 3 freezer-safe containers or gallon-sized zip-top bags and freeze for several hours or overnight.
4. When ready to serve, place one container of the banana mixture at a time into a drink bowl or jar. Pour 1 liter of chilled ginger ale and Sprite over the banana mixture. Mix with a spoon (or immersion blender) and serve immediately.
5. If desired, garnish with frozen berries and orange slices.

Notes:

This recipe makes about 25 8-ounce servings or 50 4-ounce servings. Feel free to halve the recipe if needed or prepare just one bag and 1 liter of soda to save the rest for another occasion.

No-Bake Cookies

Ingredients:

• 1 mashed banana
• 1/2 cup softened peanut butter
• 1 1/4 cup unsweetened shredded coconut
• 2 T unsweetened cocoa powder (optional)

Instructions:

1. Toast the coconut until golden (optional but recommended).
2. Line a large cookie sheet with parchment paper.
3. In a medium mixing bowl, add mashed bananas, cocoa powder (if using), and peanut butter. Stir with a whisk until the mixture is uniform and the bananas are fully incorporated.
4. Stir in the shredded coconut until evenly combined. Chill for a couple of minutes so dough is easy to scoop and shape.
5. Using a 1-tablespoon cookie scoop, form into a desired shape.
6. Place cookies in the freezer until firm, about 30 minutes. These cookies can be enjoyed straight from the freezer and will have a firm, chewy texture.
7. Store in the freezer.

Banana Bread Bites

Ingredients:

• 1 very ripe banana
• 3/4 cup almond flour
• 1/4 cup rice flour
• 1/4 cup tapioca flour
• 1/2 teaspoon baking soda
• 1/2 teaspoon vanilla
• 2 tablespoons melted coconut oil (optional)
• 2 tablespoons maple syrup (optional)
• 1/4 cup walnuts (optional)
• 1/4 cup mini chocolate chips (optional)

Instructions:

1. Preheat the oven to 350ºF, and line a baking sheet with parchment paper.
2. Mash the banana until very smooth.
3. In a medium bowl, combine the flours with the baking soda. Add the mashed banana, vanilla, melted coconut oil, and maple syrup, stirring until combined. If using, stir in walnuts and chocolate chips.
4. Scoop out tablespoon-sized balls and flatten them. These cookies will not spread or flatten during baking.
5. Bake for 15-20 minutes. They are done when the edges are lightly golden brown, and the centers feel set to the touch. They will still be soft when hot. Chill.
6. These cookies freeze well.

Stop Throwing Out Banana Peels

Finding innovative and delicious ways to use food waste is a growing trend. Try these banana peel recipes, and you'll wonder why you've been tossing the skins in the trash your entire life.

1. Use Unpeeled Bananas in a Smoothie. Cut off the ends and blend them into your smoothie.
2. Make Banana Tea. Take a ripe banana peel (remember to cut off the stem and the black end), place it in a pot with enough water to cover it. Boil for about 10 minutes, then strain. Enjoy it plain or with a pinch of cinnamon, milk, and your favorite sweetener. Best to drink in the evening, for a good night's sleep.
3. Plant Watering Infusion Soak banana peels in water for 24-48 hours, then use the infused water to water your plants. This provides a nutrient boost.
4. Nutrient Spray for Plants Blend banana peels with water and a tablespoon of Epsom salt. Strain the liquid and pour it into a spray bottle. Spray it on plant leaves for a quick nutrient boost.
5. Natural Pest Control Chop up banana peels and bury them just below the surface around your plants to keep pests away. As the peels decompose, they release nutrients into the soil.
6. Freezing Extra Peels If you have too many banana peels, freeze them for later use!

Give these ideas a try!

Resources: Medical News Today, Healthline, Gardening Soul