You see them everywhere. On supermarket shelves, near a deli check-out and in cafeterias everywhere, bananas are so common we tend to take them for granted. Bannanas just don’t get the love they deserve. One medium banana has about 100 calories, 3 grams of fiber, and what surprised me, zero grams of fat. One nana does clock in at 23 grams of carbs, about twice in an average fruit. Bananas are lower in water than other fruits which concentrates the carb content.
But what elevates bananas to nutruitional superstars is the potassium payload– almost 400 mg per serrving. Potassium is essential for regulating heart rate and blodd pressure. Age, exercise and and some medications can deplete potassium leading to irregular heart beats , increased blood pressure, and even stroke. Keep in mind that any factor that protects circulation protects the growth and repair of wrinkle busting collagen. As a potassium delivery system, bananas deserve to be part of anti anging diet.
Most stores carry just the standard 6-8 inch yellow banana. Tropical markets are stocked with intriguing varieties including red bananas, 3 inch finger bananas and pale green plantains. Packed into a lunch box or tucked into a backpack, millions of bananas are an integral and healthy part of lunchtime. Bananas are also brilliant in cream pies, fritters, shakes and cream cheese topped cakes. I have to admit that at one time one of my favorite desserts was bananas sauteed in butter and brown sugar and poured over vanilla ice cream. That was then, this is now. When I was diagnosed with diabetes, this banana walnut bread was the first recipe I mastered for my new life.
Banana Walnut Bread (adapted from Sweet Ideas Recipes Cookbook by Equal)
1/2 cup skin milk, 2 eggs, 4 tabespoons of margerine, softened, 24 packets of Equal sweetener, 1 teaspoon vanilla, 2 large bananas, mashed, 1 3/4 cups all purpose flour, 1 teaspoon baking soda, 1 teaspoon ground cinnamon, 1/2 teaspoon salt, 1/4 teaspoon baking powder, 1/3 coarsely chopped walnuts
Beat milk, eggs, margerine, Equal and vanilla in a large bowl with an electric mixer for 30 seconds; add bananas and beat for one minute at a high speed; Add combined flour, baking soda, cinnamon, salt and baking powder, mixing just until blended; Stir in walnuts. Spread mixture in evenly in greased 8x4x2 lof pan; Bake in preheated 350 F oven until bread is golden and toothpick inserted in middle comes out clean– about 60 minutes. Cool in pan on wire rack for 5 minutes; remove from pan and cool on wire rack.