The following recipes have an ingredient in common: banana. Apart from being delicious, this beautiful fruit is an excellent source (alone from the starch content) of Potassium and Vitamin B6, and also fibre, vitamin C, Magnesium, Copper, Manganese, fibre and protein.
Potassium helps to moderate blood sugar levels and lower the blood pressure while protecting against heart diseases. This fruits, also contain pectin (a fibre), that contributes to lower the cholesterol.
The high content of fibre that is present in fruits produces satiety and contributes to feeding the intestine bacteria. Thus, protecting against colon cancer.
They are one of the most popular fruits ever known. This fruits, also, may contribute to weight loss due to the high content of fibre and starch, for what they are “filling” (produce satiety). It results in less appetite.
The antioxidants that are present in this fruit are dopamine and catechins which reduce heart and degenerative diseases.
Bananas, also, contain starch which helps to improve insulin sensitivity (though this seems to be still under investigation).
Banana health benefits and five dessert recipes
Banana Dietary Burfi
Ingredients
- Two pcs. Bananas
- 125 ml Water
- One tsp Stevia (sugar substitute)
- 100 g Skimmed milk powder
- 4 tbsp Coconut oil
- 3 tbsp Coconut Flour
- 25 g Figs
- 25 g Raisins (it is possible to use any other dried fruits)
Instructions
- Mix stevia with water.
- Finely chop the fruits, pour sweet water and cook for about 30 minutes on the stove, stirring constantly.
- While the fruits boil, finely chop the figs and raisins.
- Fruits should darken and turn into a homogeneous mass, then add to the bananas dried fruits and mix everything thoroughly.
- Pour dry skim milk and coconut oil to this mixture, mix everything thoroughly and look at the consistency, if too liquid, add three tablespoons of coconut flour, stir again. It should be such a slightly firm dough, not strongly sticking to the hands.
- Now shift our burfi into shape, compact it well and level it. The bottom of the mould is better to be lined with food film or sprinkled well with dry skim milk and on top, on lined burfas, too.
- Please send it to the freezer for an hour and a half.
- Remove from the mould, cut into portions and enjoy delicate oriental burfas. Enjoy your meal!
Diet buns with pears and bananas
Ingredients
- 150 g Quark 1,8-2% (crump)
- One pc. Egg white
- 100 g Oat flakes
- 1 tbsp Water (hot)
- 1/2 tsp Baking powder
- 50 ml 1% kefir
- 1 g Stevia (sugar substitute)
- 1 g Pink salt
- One tsp Yeasts (optional, but they will give the taste of traditional buns)
- One pc. Pear (cut into small pieces + ½ banana – whip – it’s your filling)
Instructions
- Heat the oven to 200 degrees.
- Mix quark, egg white, baking powder, salt and stevia with a fork.
- Grind oat into a flour in the coffee grinder.
- Separately mix kefir, yeasts and hot water.
- Then mix two mixtures and add oat flour.
- Make the dough, roll it into the food wrap and cool down in the fridge for 10 minutes.
- Make buns, put the filling inside
- Bake for 25-30 minutes, until they are golden brown.
- Buns will be tasty and bold. Have a nice meal.
Shoe-buckwheat dietary brownies with banana
Ingredients
- Two pcs. banana
- 3 tbsp cocoa powder, fat-free
- 125 g buckwheat flour
- 1/2 tsp vanilla extract
- 1/2 tsp baking powder
- Ten pcs. dates
- 1 tbsp Syrup of Jerusalem artichoke (or sugar substitute to taste)
- 125 ml milk 0.5% fat
- 2 tbsp walnut (chopped)
Instructions
- You must beat the dates with a blender with milk, one banana and syrup.
- Separately mix all dry ingredients.
- Cut the second fruit in cubes.
- Mix dry ingredients with liquid.
- Add chopped fruits and walnuts.
- Put the resulting mass on a silicone mat (or baking paper) 2-3 cm thick.
- Bake in the oven for 180 minutes about 20 minutes.
- Readiness can be checked with a knife if nothing sticks to it. The Browns are ready! Get it, cut it and eat it with tea! Enjoy your meal!
Healthy Low-Calorie Banana Marshmallow Dessert
Ingredients
- Four pcs. egg whites
- Three pcs. bananas
- 1/4 cup sugar
- One packet gelatin
- 1 tbsp vanilla extract
- One tsp cream of tartar
Instructions
- Peel the fruits and break them into chunks. Bring the fruits to boil in a saucepan with a few tablespoons of water (to prevent them from sticking to the pan’s bottom at first) over medium heat. Let them boil for a few minutes until cooked.
- In a small dish add 2 tbsp of fresh water to the gelatin and stir until all the gelatin is wet. Add the gelatin to the fruits right after you turn off the heat under the pan. Stir to incorporate the soft gelatin in the bananas. Add the vanilla extract and stir it in, too.
- Pour the mixture into a blender and blend it until it’s nice and smooth. Set the mixture aside to cool down.
- Meanwhile, the fruits are cooling down, begin whipping the egg whites with the cream of tartar. When they forth a bit add the sugar or the erythritol and keep whisking until the meringue is stiff.
- With the mixer still running begin adding the fruit mixture to the meringue, a tablespoon at a time. Keep whipping the mix for a few more minutes. The mixture will grow in volume.
- Pour your whipped dessert into the serving bowls and devour right away or stick it in the fridge to harden up and enjoy it within the next 1-3 days!
Healthy Banana Pumpkin Cookies
Ingredients
- One pc. banana (pureed)
- 3/4 cup pumpkin puree
- 1/2 cup tapioca flour
- 2 tbsp coconut flour
- 1/4 tsp baking soda
- 5-7 chopped pitted dates
- One tsp pumpkin pie spice or cinnamon
Instructions
- Pre-heat the oven to 350°. Use a blender, food processor or stick blender to mix all ingredients except the dates (or chocolate chips).
- If using the fruits, chop them. Add them to the batter and stir gently with a spoon. If using chocolate chips, add them to the dough and fold into the mixture.
- Place parchment paper or a Silpat on a cookie sheet (you need parchment paper, or else the cookies may stick).
- Place spoonfuls of the cookie dough onto the cookie sheet. The batter will be moister than regular cookie dough. Use the spoon to shape the mixture into a flat circle cookie shape. Repeat until all of the mixes is out.
- Bake the cookies at 350° for about 10 minutes or until a toothpick inserted comes out clean.
Conclusion: desserts that contain the great nutrients that provide bananas
In summary, fruits contain fibre starch (which help against colon cancer), antioxidants (which reduce the damage that produces free radicals and lowering risk of diseases), several nutrients (which help moderate blood sugar and reduce appetite by producing satiety), minerals like Potassium (essential for heart health).
As an additional benefit, this fruit helps to relieve muscle cramps caused by vigorous exercise, but at the same time, it is a perfect fuel for physical endurance.
Apart from containing fruits, the recipes shown have natural ingredients like coconut oil, raisins (or dried fruit), figs and dates which are excellent sources of nutrients.
Raisins, on the one hand, are an excellent source of energy, vitamins and minerals. But also, vitamin C, folic acid, carotene and lutein. This food contains insoluble fibre, what makes it helpful against constipation.
Coconut oil contains fatty acids (that are shorter than other fatty acids) which our organism metabolises differently, what leads to fat burning. Coconut oil provides energy to both, the body and brain.
