Bananas are my favourite fruit. It’s easy to pack them with you on the go. They taste great with yogurt and if ripe, they can be made into a tasty smoothie. According to the experts, bananas have a lot of nutrients. To use them perfectly, bananas should be combined with other foods.

Bananas are not only popular with me. They are one of the most widely grown and consumed fruits in the world. They are popular with all ages. I have been giving bananas to my one-year-old daughter since she was very young. At first I scraped it off with a spoon and within a few months she was biting the banana herself. Today, she points to the banana on her own to hand it to me.

Combine with healthy fats

I like to have Greek yogurt with a banana in the morning. It’s just one way to absorb all that the banana has to offer. But in addition to that, you can add almonds or peanut butter to the banana. Personally, I also add cinnamon to my yogurt with banana. I haven’t tried the combination with almonds. All the combinations mentioned allow the body to absorb the vitamins and minerals from the banana more easily. And this is what ensures a longer feeling of satiety. If you were to eat just the banana alone, you may experience a sudden drop in energy after eating due to the sugars in the fruit.

Calories in a banana

One medium-sized banana (120-130 grams) contains about 100-110 calories. This makes it essentially a low-calorie fruit. It is therefore suitable for active individuals who are looking for a quick source of energy, as well as for those who want to maintain their weight.

But what about weight loss? The calories in bananas come mostly from natural carbohydrates, which provide satiety and energy. If you eat them in moderation, then they can be a great part of a balanced diet. In addition, they also tend to be a staple ingredient in protein shakes.

━━ ( Source: Eiliv Aceron /  Unsplash+ )

For athletes? Definitely

Bananas are a great choice for athletes. They can be eaten before a sporting activity or to replenish energy after a workout. The calories in bananas are sufficient to support recovery and provide quickly absorbed energy. In doing so, they do not cause a feeling of heaviness. A banana has always been my first choice after a Pilates workout in the evening.

What bananas contain

Bananas contain a variety of vitamins and minerals. Among the most important are:

  • Potassium – extremely important for the muscles and nervous system.
  • Vitamin B6 – supports metabolism.
  • Vitamin C – contributes to the function of the immune system.
  • Magnesium – contributes to energy metabolism.

In addition, they also contain small but significant amounts of iron, phosphorus and manganese. Bananas also contain fibre, which aids digestion, creates a feeling of fullness and helps maintain normal blood sugar levels.

How bananas can be used

Personally, I like to enjoy a banana just with yogurt, as I mentioned at the beginning. However, I also like banana as part of a dessert. But there are many more ways to use bananas. Especially if they are overripe. What can you make with them?

  • Banana bread. This is ideal as a breakfast or snack.
  • Baked bananas. They taste great on the grill or in the oven.
  • Banana muffins. The best way to naturally sweeten muffins.
  • Banana ice cream. Just slice or mash and freeze. Great and healthy ice cream.
  • Banana fritters. Again, a great breakfast or snack.
  • Banana smoothie. A drink version that gives you energy.

If you want to surprise the kids, make them a baked banana with caramel. I guarantee they’ll love you for it. But be aware that the caramel will make a healthy banana a less healthy treat.