By: Felicia Porrazza, MDA, RDN, LDN, CPT
Owner & Registered Dietitian at PorrazzaNutrition
Did you know that April 15th, 2020 is National Banana Day? Bananas are one of the best selling fresh fruit items in the United States and for good reason! National Banana Day is a great time to celebrate this misunderstood fruit that is often touted as being “too high in sugar.”
Bananas are a convenient snack providing 11% of your Daily Value for fiber (which supports heart health), 25% of your Daily Value for Vitamin B-6 (supports energy metabolism), 15% of your Daily Value for Manganese (supports energy metabolism) and 10% of your Daily Value for Calcium, Vitamin C, Biotin, and Copper for 1 medium-sized fruit. They also do not contain any sodium, cholesterol, or fat!2,3 Bananas can be eaten as-is or added to cereal, pancakes, or smoothies for a boost of natural energy and complex carbohydrates.
Banana Nut Muffin Recipe
Plant-based – Gluten-free – Vegan
Ingredients
-3 medium bananas (mashed)
-¼ cup unsweetened applesauce
-1 teaspoon vanilla extract
-3 tbsp 100% pure maple syrup
-¼ tsp ground ginger
-¼ tsp ground nutmeg
-1 tsp allspice
-Dash salt
-1 tsp baking powder
-1 tsp baking soda
-¼ cup ground flaxseed
-1 cup gluten-free flour blend
-½ cup almond flour (almond meal)
Optional toppings: dairy-free chocolate chips, walnuts, pecans, almond slivers, or unsweetened coconut flakes
Directions
- Preheat the oven to 350°F. Line a standard muffin tray or grease with cooking spray and set aside.
- In a large bowl, mix together wet ingredients. In a separate bowl, mix together dry ingredients. Add wet ingredients to dry.
- Fill muffin cups ¾’s of the way full. Top with chopped walnuts and dairy-free chocolate chips (if desired).
- Bake for 25 minutes or until a toothpick comes out clean. Cool and store in the refrigerator up to 2-weeks.
**Recipe from -porrazzanutrition.wordpress.com
Sources for information:
1 Bananas. (n.d.). Retrieved from https://www.freshdelmonte.com/our-products/whole-produce/bananas/
2 Banana. (n.d.). Retrieved from https://fruitsandveggies.org/fruits-and-veggies/banana/
3 Bananas. (n.d.). Retrieved from http://www.dole.com/products/bananas
