Craving Life Bananas Healthy

Here in Canada bananas are consistently the most economical fruit available. They are also quite versatile.

When I developed high blood pressure my doctor pointed to bananas as a source of potassium because the introduction of blood pressure medication would affect my regularity. As I researched bananas as a health benefit I found out that there is more to fruit than just using the banana peel in a cartoon prank. The potential health benefits include lowering the risks of cancer and asthma, lowering blood pressure and improving heart health, as well as helping to promote regularity. Healthy regularity is one of the cornerstones for my weight loss and weight management as well as my blood pressure so they are a part of my healthier eating pattern.Craving Life banana nutrition data

Even a small banana at 90 calories has approximately 10% of our daily potassium intake. Add in the 2.6 grams of fiber, Vitamin C as well as Vitamin B-6, there is more to this yellow fruit than meets the eye.

Now another interesting tidbit is that bananas can be used as a substitute in baking.

To replace a whole egg in chewy baked goods like brownies, use one ripe mashed banana for every egg the recipe calls for. This is good to know if you have a vegan in your life, someone that cannot eat eggs or is told to avoid egg yolks because of high cholesterol.

I have had great success using banana in place of oil at a 1-to-1 ratio in recipes such as muffins, cakes and breads, For example, substitute 1 cup of mashed banana for 1 cup of oil to produce a similarly moist, dense product. What I never see mentioned is that by doing so, you have just boosted the sugar by 28 grams of your baked product when using 1 cup of bananas as a substitute. So I also decrease the sugar content in my recipes when I use bananas as a substitute for oil. As sweetness is a matter of taste, some trial and error is required. Given that sugar also adds both volume and moisture, not just sweetness, start with eliminating 25 grams (1/8 cup) of sugar for every 1 cup of banana. So, my starting point when replacing oil in a recipe I follow the 1-to-1-to-1/8 ratio by replacing 1 cup of oil plus 1/8 cup of sugar with 1 cup of banana.

Here at Craving Life I have already posted a few smoothie recipes that use bananas; the Keep-It-Simple Smoothie and the All-Natural Irish Kiss. More recipes are coming like No-Oil Zucchini Bread.

Whether you like your banana cold or at room temperature, barely ripe with a bit of green in the skin or fully ripe, relook at it and see that it is more than just a quick snack to send the kids off to school with.


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