Make Bananas Part of Your Daily Diet
- Eat sliced bananas in cereal, yogurt, or on a peanut butter sandwich.
- Carry bananas in your lunch or use as a snack.
- For a cool refreshing treat, cut a banana into chunks and put in the freezer. Take out in a couple of hours and enjoy.
Banana Nut Smoothie
Makes 4 (1 cup) servings.
2 bananas, ripe
2 cups pineapple juice
2 Tbsp Creamy peanut butter
2 tsp plain yogurt
1 ½ tsp vanilla extract
6 ice cubes
Combine all ingredients, except nutmeg, in blender. Cover and run on high until smooth and well-blended. Sprinkle with nutmeg.
Nutritional analysis per serving: Calories 177, Total Fat 5g, Calories from Fat 23%, Cholesterol 0mg, Fiber 2g, Sodium 41mg.
Banana Berry Jumble
Makes 3 servings.
2 bananas, halved and cut into ½ inch pieces
¾ cup cranberries, fresh or frozen
¼ cup oats
½ tsp nutmeg
Combine all ingredients in a large, non-stick skillet. Cook on medium-high heat just until cranberries begin to soften, stirring occasionally. Remove from heat; cool slightly. Spoon into bowls and top with whipped topping or frozen yogurt, if desired.
Nutritional analysis per serving: Calories 161, Fat 1g, Calories from Fat 5%, Cholesterol 0mg, Fiber 3g, Sodium 5mg.
Baked Bananas with Orange/Lemon Sauce
Makes 4 servings.
¼ cup orange marmalade
2 Tbsp lemon juice
1 Tbsp grated orange peel
1 Tbsp grated lemon peel
2 mint sprigs (for garnish, optional)
Remove ends from bananas. With a knife, slit banana skin on the back of each banana from top to bottom, but leave the skin on the banana (to keep the banana from bursting). Bake bananas in their skins in a 375-degree oven for 20 minutes. Meanwhile, mix marmalade and lemon juice. When done, remove bananas from oven and discard the skin. Center each banana on a dessert plate. Pour 1½ Tbsps sauce over each banana. Mix orange and lemon peels and sprinkle 1½ tsps over each banana. Garnish with mint.
Nutrition information per serving: Calories 163, Fat 1g, Cholesterol 0mg, Fiber 2g, Sodium 7mg.
Pomegranate and Banana Salad
Serves 4. Each serving equals two 5 A Day servings
2 pomegranates, chilled
1 Tbs palm sugar or brown sugar
2 limes (or ¼ cup freshly squeezed lime juice)
Mix together the juice of the lime and the Tbsp of sugar. Adjust sweet and sour to taste. Score and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared lime dressing and serve.
Nutritional Analysis: Calories 83, Protein 1g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Fiber 2g, Carbohydrates 21g, Sodium 7mg.
Tropical Pork Kabobs
Makes 4 servings.
1 lb pork loin, boneless, cut into 3/4 inch cubes
1/4 c orange juice
1/4 t cinnamon
2 bananas, sliced
8 skewers, wooden (soak in water before using) or metal
1/3 c orange marmalade
2 T honey
1 can (15 oz) pineapple chunks
1 can (11 oz) mandarin oranges
In a small saucepan, mix together the marmalade, orange juice, honey and cinnamon. Stir over low heat until mixture bubbles gently. Divide pork cubes into 4 equal parts and thread on 4 skewers. Fill remaining 4 kabobs with pineapple, bananas, and mandarin oranges. Place fruit kabobs on large plate and coat with glaze. Spoon remaining glaze over pork kabobs. Grill or broil about 4 inches from heat source, turning and basting with glaze frequently. Cook for 10 minutes or until lightly browned. Serve immediately with fruit kabobs.
Nutrition information per serving: Calories 425, Fat 10g, Calories from Fat 20%, Cholesterol 72mg, Fiber 3g, Sodium 58mg.
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