Healthy Diet for November 17 – Going Bananas

Simple to enjoy, great to pack and carry, healthful to eat—bananas are among America’s most popular fruits.

On average, American consumers eat about 84 bananas yearly! What’s under the peel? Among other substances, potassium, which helps reduce the risk of high blood pressure and stroke; vitamin C, not only an immunity builder, but an antioxidant with health-protecting benefits, too; fiber, linked to reduced risk of cancer and heart disease; and more digestible carbohydrates than any other fruit has.

Grab a banana today—or bake a batch of banana bran muffins.

Banana Bran Muffins

• 3⁄4 cup whole-bran cereal
• 1⁄4 cup milk
• 3 ripe bananas
• 1 egg
• 1⁄4 cup light molasses
• 2 tablespoons vegetable oil
• 1 teaspoon baking soda
• 1⁄4 teaspoon salt
• 3⁄4 cup raisins

Preheat oven to 375°F. Soften bran cereal in milk. Slice bananas into blender; purée. Combine bananas, egg, molasses, and oil; mix until blended. Combine flour, baking soda, and salt. Stir flour mixture and moistened bran mixture into banana mixture until dry ingredients are just moistened. Fold in raisins. Spoon into well-greased muffin pan (V3-cup size). Bake 25 to 30 minutes. Makes 12 muffins.