Bananas are often overlooked as a super fruit. They aren’t the number one choice on a fruit platter and often lose out to strawberries, blueberries or apples in the lunch bag. But don’t underestimate the potency and benefits of a banana. They pack a punch with potassium, pectin and tryptophan! They are also high in fiber; 3.1 grams in a medium banana.

Bananas have more potassium than most any other fruit. That is good news if you like to work out – research has proven that the potassium in a banana can actually help prevent muscle cramps during workouts and while you are sleeping. Pectin, which is a detoxifying agent, aids in digestion. And when you want to elevate your mood – eat a banana. The tryptophan in a banana converts to serotonin, the happy-mood neurotransmitter. And that’s not all – a banana peel is helpful in relieving a bug bite or hives by rubbing the irritation with the inside of the peel.

To help this fabulous fruit get the recognition it deserves, I am sharing four very easy and tasty recipes that include….ta da…..bananas.


Recipe #1: Frozen Banana with Peanut Butter:img_1472

Ingredients:

  1. 2 Bananas
  2. Peanut Butter (You can substitute in sunflower butter, almond butter, or even Nutella)

Instructions:

  1. Peel bananas and cut into slices about 1/4 inch thick
  2. Place slices on tray with parchment paper
  3. Spread peanut butter onto banana slices
  4. After peanut butter, layer another slice of banana on top
  5. Cover tray with plastic wrap and freeze for 2 hours
  6. Take off of tray and place them in containers to store
  7. Keep frozen and enjoy!

 

Recipe #2: Frozen Greek Yogurt Cups:img_1473

Ingredients:

  1. 1 Pint Vanilla Greek Yogurt
  2. 2 Bananas- sliced
  3. 1 Container Blueberries
  4. Flax Seed (optional)
  5. Additional Fruits (optional)
  6. Cupcake pans
  7. Cupcake liners

Instructions:

  1. Place cupcake liners in trays
  2. Fill liners 3/4 full with yogurt
  3. Top with sliced bananas, blueberries, and other fruits
  4. Sprinkle with flax seed
  5. Cover pans with plastic wrap and place in freezer until yogurt is frozen
  6. Uncover and enjoy
  7. Place in containers and keep in freezer

 

Recipe #3: Banana Pancakes:img_1475

Ingredients:

  1. 2 Bananas
  2. 3 Eggs
  3. 3/4 Cup Quick Oats
  4. 2 Tbs. Peanut Butter
  5. 1/4 Tbs. Salt
  6. 1/4 Cup Chocolate Chips (optional)

Instructions:

  1. Mash 2 bananas in a large bowl
  2. Mix in three eggs
  3. Add in peanut butter, oats, salt, and chocolate chips
  4. Grease frying pan (I use Pam)
  5. Scoop 1/4 cups of batter into pan and cook like you do traditional pancakes
  6. Top with butter and syrup – Enjoy!

 

Recipe #4: Banana Strawberry Smoothie Bowl:img_1477

Ingredients:

  1. 1 Frozen Banana
  2. 1 Cup Almond Milk
  3. 1 Cup Frozen Strawberries
  4. 1/4 Cup Raspberries
  5. 1 Kiwi
  6. 1/2 Banana
  7. 1/4 Cup Strawberries
  8. Chia Seeds
  9. Honey

Instructions:

  1. In a blender – blend frozen banana, frozen strawberries, and milk
  2. Pour into bowl and top with additional fruits and chia seeds
  3. Drizzle honey on top and enjoy!

All these recipes can be enjoyed for breakfast, lunch or as an afternoon snack. I think Gwen Stefani sang it best, “It’s bananas, B-A-N-A-N-A-S!”  

Written by Bridget Krysztopa, Founder of bFITTEENS