Benefits of bananas

Being able to grab a banana to go is just one of the many things that makes it a popular fruit in most households. Bananas are also inexpensive and widely available, are a tasty snack, and a low-calorie food. The average sized banana contains about 100 calories and is equal to about 3/4 cup of fruit. Depending on its ripeness, it can contain up to 5 grams of fiber. Bananas also provide plenty of other vitamins and minerals such as potassium, folate, vitamins B2 and B6, and vitamin C.

Buying and storing

  • Choose bananas according to the peel color and ripeness desired. Select bananas that are bright yellow for salads or immediate eating 
  • Use fully ripe bananas, with speckles on the peel for baking, smoothies, or recipes that specify mashed bananas.
  • To slow ripening, refrigerate. (The peel will turn black but the fruit inside will be fresh and ripe).
  • If bananas are too green, place them in a brown paper bag in a warm, dry area (out of direct sunlight) for a day or two to help ripen. If there is still not enough yellow appearing on the peel, place a ripe apple in the bag with the bananas.
  • To freeze bananas, peel and store them in a container or freezer bag until ready to use.

Ways to enjoy bananas

  • Serve sliced banana with peanut butter on a whole grain English muffin or whole grain bread.
  • Add chopped banana to low-fat yogurt or hot or cold whole grain cereal.
  • Add to smoothies or blender drinks. For example: Blend 1/2 cup low-fat milk, 1/2 cup crushed ice, a little sweetener (maple syrup, honey, etc.), 1 frozen, sliced banana, and 1 cup low-fat plain yogurt.
  • Make banana "ice cream" by peeling bananas, freezing them in chunks, and blending in a blender or food processor.
  • Make banana "popsicles" by freezing halved bananas on popsicle sticks. Then dip in melted chocolate and freeze again.

Featured Recipes

Coming soon.