Bananas great health benefits and recipe ideas

June 24, 3:36 PMSeattle Women's Health ExaminerKellie Fielding

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Bananas offer great health benefits and there are several ways to incorporate them into your every day recipes. Some people believe that this fruit grows on trees, but they actually grow on a banana plant.

The history of the banana dates back thousands of years. It is believed that wild forms of the plant originated from the region of Malaysia and references to the banana were made in some of the ancient writings. The banana made its first debut in the Unites States in 1876. After being wrapped in foil, they were sold at a Pennsylvania celebration event for 10 cents each. Present day, this fruit is grown on over 100 different countries around the world. There are many different varieties of bananas. The Fruit-banana is the most commonly found variety in the local markets and will be completely yellow when ripe. If you have green on your bananas and need to quicken up the ripening process, simply place them in a fruit bowl in the sun.

Bananas are a good source of potassium, vitamin B6, vitamin C, and fiber. A medium sized banana, about 7 – 8 inches, is approximately 100 calories. One of the most talked about celebrity sandwiches was Elvis’s Peanut Butter and Banana Sandwich. You can find the full recipe for the King of Rock-n-Roll treat in the “Presley Family Cookbook”. 

Here are a few simple ideas and recipe tips to help incorporate bananas into your daily diet.

Banana Pancakes: A great way to incorporate bananas into your diet is to add them to pancakes. Simply mash 1 medium sized ripe, or slightly over-ripe, banana for every two servings. After mixing up the batter, fold in the mashed bananas and cook. Cut down on sugar by adding a few sliced strawberries to the top instead of sugary syrup.

Banana Yogurt Parfait: For this quick breakfast or snack, all you need is low fat or fat free yogurt, a banana, some blueberries, and mixed unsalted nuts (1 serving of nuts = 1 ounce). Place some of the yogurt on the bottom and then top with banana slices and berries. Sprinkle nuts and then repeat layers. Switch out the berries to change flavors or try a small amount of your favorite healthy cereal in place of the nuts.

Chocolate Covered Frozen Banana’s: This treat is great for kids and for the adults that crave something sweet. Line a cookie sheet with waxed paper. Peel 4 medium bananas and cut in half crosswise. Using popsicle sticks, or wooden skewers, put ½ banana on each stick. Place on cookie sheet and freeze for 2 hours. Melt 1 cup of dark chocolate pieces, or chips, in the microwave for 1 ½ - 2 minutes. Be sure to stir every 30 seconds to keep it from burning. Take frozen banana pops out of the freezer and dip into the chocolate. Roll in nuts, if desired, and place back on cookie sheet. Returns dipped banana pops to the freezer for 2 more hours, and enjoy (Recipe makes 8 servings).

Every Wednesday will be a new article in my “Fruits and Vegetable” series. Each week will feature a different fruit or vegetable. It will discuss the health benefits and offer simple tips and recipe ideas to help you achieve your healthy living goals.