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Bananas are the most popular fresh fruit in the United States. They have a peel that comes off easily, they ripen after they've been picked, there is a generous supply all year, and they are inexpensive. Bananas have both a high amount of carbohydrates as well as potassium, which also makes them the fruit of choice for many athletes. (Wellness Encyclopedia of Food and Nutrition, 1992). | | | Bananas | Serving size 1/2 cup, sliced (75g)
| Amounts Per Serving | % Daily Value | | Calories 70 | | | Calories from Fat 0 | | | Total Fat 0g | 0% | | Saturated Fat 0g | 0% | | Cholesterol 0mg | 0% | | Sodium 0mg | 0% | | Potassium 400mg | 11% | | Total Carbohydrate 17g | 6% | | Dietary Fiber 9g | 8% | | Sugars 21g | | | Protein 1g | | | Vitamin A | 0% | | Vitamin C | 10% | | Calcium | 0% | | Iron | 2% | * Percent Daily Values are based on a 2,000 calorie diet. | | | | | Avoid bananas with brown spots that seem very soft. Select those bananas with a nice color, specific for the variety. Choose fruit that is firm and free of bruises. Best eating quality has been reached when the solid yellow skin color is speckled with brown. Bananas with green tips or with practically no yellow color have not developed their full flavor. Bananas are overripe when they have a strong odor. To further ripen bananas leave at room temperature for a couple of days. Once ripe you can store in the refrigerator for 3 to 5 days. The peel may turn brown in the refrigerator, but the fruit will not change. The very popular yellow banana of Cavendish is the banana we see in grocery stores. However, Plantains, Finger Bananas and Red Bananas are also popular varieties. Most have a soft texture when ripe.
Recipes Banana Nut Smoothie
Makes 4 (1 cup) servings.
Recipe source: PBH Ingredients 2 bananas, ripe
2 cups pineapple juice
2 Tbsp Creamy peanut butter
2 tsp plain yogurt
1 ½ tsp vanilla extract
6 ice cubes
nutmeg 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.
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