Top Nutritional and Health Benefits of Bananas

 

Found some homegrown bananas growing in my courtyard garden. I love bananas mainly because of its sweet taste, nutritional benefits, health benefits also because it makes you feel full and energetic for a longer period of time.

Gardening helps you so much to connect with nature. Isn’t it funny, how much satisfaction you get from growing your own fruits and vegetables?

Banana is one superfood that is commonly available across the globe. I love this fruit as it provides you instant energy to kickstart your day.

Here are the Top Nutritional and Health Benefits of Bananas;

Bananas are highly nutritious

1. There is 110 calories in single banana with zero fat.

2. Bananas are rich in Potassium, Vitamin B6, Vitamin C, Vitamin A, Iron and Manganese.

3. Packed with fibre, it provides lots of energy.

4. They are rich sources of fibre and have lot of antioxidants.

5. It’s don’t require much pesticides so it doesn’t get dirty.

Health benefits of Bananas

There are many health benefits of bananas like -

Bananas can help regulate blood sugar

It might actually help lower blood sugar. For a lower Glycemic Index, eat green bananas. It is packed with fibre, it provides lots of energy. It helps in boosting your immune system.

Bananas may support heart health

It helps in curing heart diseases and regulates blood pressure and helps in recovering from illness, fighting fatigue, reducing the person's risk of cancer, diabetes, inflammation and other health problems,

Bananas may help with weight loss

The carbs helps you produces more serotonin, which helps regulate your metabolism. It helps in reducing constipation. Bananas contain no fat, sodium or cholesterol.

Bananas are good for digestive health

Bananas is an amazing food that help with digestion. It treats nausea, morning sickness, stomach problems and other infections. It keeps eyes and bone healthy. It also reduces the risk of kidney diseases. It helps in curing acne and pains.

You can also pin the below picture if you like it.

Bananas can be eaten both ways, riped and raw. Raw bananas are used to make different kinds of dishes. It can be eaten as banana chips or banana fritters. There are different recipes which can be made with riped bananas as well like smoothies, porridge, pancakes, ice creams, muffins, granola, blueberry bars. All of these recipes doesn’t take more than 15 minutes.

Love this? Try these..??

Maha Shivaratri Vrat Recipes

 

Maha Shivaratri is a Hindu festival celebrated yearly for God Shiva. It is the auspicious time to perform God Shiva Puja.

Shivaratri is celebrated on every lunar month of 13 or 14 day of February or March. Generally people visit temples or Shiv Puja at home. They make Shiva Linga at home by mud and perform all the rituals by offering bel patri, milk, rose water, flowers, garland, than apply chandan, dhup and recite God Shiva Mantra to seek blessings of the God.

On the day of Shivaratri, devotees are often seen as keeping vrat or fasts. Well, these days there are lot of vrat recipes you can try.

1. Fruits - There are various fruits to eat during fasting like Apples, Bananas, Mangoes, Blueberries, Blackberries, Apricots, Watermelons, Cherries, Peaches, Pears, Plums, etc. Choose your favorite to eat. Eat your fruits slowly and mindfully until, you're satisfied.

2. Til Ladoo or Til-Gun Ladoo - Til Gun Ladoo is a traditional sweet ladoo which are eaten during fasting. They are made with 2 secret ingredients like sesame seeds and jaggery.

 

3. Dry-Fruits and Nuts - Dry fruits are rich in vitamins, minerals and anti-oxidants. Dry-Fruits like Dates, Raisins, Walnuts, Almonds, Pistachios, etc.

4. Banana Chips - Crispy Banana Chips, deep-fried in coconut oil seasoned with rock salt and black pepper. You can deep-fry, pan-fry, air-fry, roast, or bake them and pair it with your favorite dip and enjoy them as it is.

5. Potato Sabzi - The stir-fried potatoes are tempered with the flavors of cumin seeds, mango powder, and other dry spices.

6. Khichdi - You can eat various types of khichdi like sabudana khichdi, sabudana kheer or swang ke chwal ki khichdi which will boost the energy while fasting. 

 

7. Dairy-Products -  You can have all the dairy products like Tea, Coffee, Milk or Yogurt while Fasting.

8. Smoothies - You can make fruit smoothies like Mango Blueberry smoothie, Tropical sunshine smoothie and various others while fasting.

And there are different recipes which you can also try like Peanuts, Makhana, Kuttu Ka Dosa, Kuttu Ki Puri, etc. Enjoy all these recipes this Shivaratri and make sure you enjoy this festival with friends and family!

Mango Blueberry Smoothie

Mango Blueberry Smoothie is a simple, healthy rich dessert which will wake up your taste-buds and gives you instant energy. This is my go-to smoothie recipe, and is vegan and gluten free.

Since summer in India doesn’t seem to end anytime soon, indulge in this delicious mango blueberry smoothie. It’s full of natural fruit flavours and sweetness. It's a delicious and healthy way to start off a day, and the flavours that comes out from the drink is absolutely delightful.

This 7-ingredient recipe is totally refreshing for a hot summer day and is topped with finely chopped nuts. It’s creamy but light, and loaded with rich flavors and fresh fruits.

This blueberry mango smoothie is one of my favorites ever and is perfect for summer. It's a perfect breakfast smoothie for busy mornings and helps in maintaining good health.

This smoothie is high in fibre, potassium and a powerhouse of antioxidants. It’s full of vitamins and minerals, and has a quality source of protein which helps you feel full for hours.

Mango season would be totally deprived of it glory if you don't try this delicious mango berry smoothie. It is packed with nutrients and fresh seasonal fruits. You should definitely try this before the mangoes vanish from the market.

Mangoes are a versatile and an interesting fruit. You can add them in slushies, cakes, ice-creams, salads, smoothies, dips, pickles, or sweet-dishes. Though, I don't love mango so much but I love adding them in smoothies.

I've also added 1/2 cup of fresh blueberries. They are a popular summer treat which gives a fresh and crisp flavor to the smoothie. Blueberries are packed with various health benefits, and can make the smoothie more wholesome and nutritious, and, it's texture is extremely surprising.

After a bit of trial and error, I used some of the most healthful smoothie ingredients like -

Fruits - Mango, Blueberries
Thickener - Greek yogurt, Ice cubes (optional)
Liquid base - Almond milk, Water (optional)
Flavoring - Vanilla extract, Honey
Protein and Fats - Nuts and seeds for toppings

Toss the ingredients in, blend and you are all set! It’s super easy, super light, super refreshing and a very healthy smoothie recipe.

Hope you love this healthy breakfast smoothie recipe. Let me know in the comment section below!
Much love!
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IF YOU LOVED THIS RECIPE, YOU'LL DEFINITELY LOVE:

TROPICAL SMOOTHIE

MANGO BLUEBERRY SMOOTHIE

Serves : 2 People

Preparation time : 5 minutes

Total time : 5 minutes

Author : The Food Root

Ingredients

2 fresh ripe mangoes
1/2 cup fresh blueberries
1/2 cup plain or greek yoghurt
1/2 cup almond milk
1 teaspoon, vanilla extract
2-3 tbsp water (optional)
1 tsp honey or maple syrup
3-4 pieces crushed ice (optional)


Garnish with your choice of fruits, nuts and seeds.

I added -
2 almonds, crushed
2 walnuts, crushed
2 pistachios, crushed
1 tbsp, pomegranate seeds
1 tbsp, cantaloupe seeds

Method

1. Peel the mangoes & cut them into small pieces.

2. In a blender, combine mango chunks, blueberries, greek yogurt, almond milk, vanilla extract and water. Blend for 2-3 minutes, until smooth.

3. Add a little sweetener - honey or maple syrup, if you like.

4. Add crushed ice and blend again for 2-3 minutes.

5. Pour the mango blueberry smoothie in a bowl and garnish with your favourite toppings like fruits, nuts and seeds. Serve fresh and enjoy! 

Notes

1. If you want to keep your smoothie vegan, you can use coconut, hemp, soy or almond milk else you can also use the nonfat milk.

2. If you prefer a thicker consistency, use less liquid. If you prefer a thinner consistency, add a little more liquid.

3. You can also add frozen fruits or add crushed ice to make your smoothie slightly slushy.

Tropical Sunshine Smoothie

Tropical Smoothie Bowl

It's Mango Season!!! It's that glorious time of the year, where shops and markets are flooded with fresh and juicy mangoes. It's a great time to experiment new recipes with fresh seasonal fruits, so if you get your hands on some, stop yourself from eating them all plain and make a smoothie instead.

Beat the heat on a hot summer day and hydrate yourself with a cool smoothie, filled with frozen mango, banana and orange juice! This fresh fruit smoothie provides you with essential vitamins and minerals. They are a great way to nourish your body with nutrients and are a healthy addition to your daily diet.

This smoothie is vegan, gluten free, guilt free and absolutely delicious! A spoonful of this tropical smoothie taste anything like sunshine. This smoothie is my favorite because of its luscious, creamy texture and wonderful flavor.

This smoothie will refresh and rejuvenate your day. It's very simple and a delicious recipe, you can have this smoothie at any time of the day. It's low in sugar and perfect for a morning breakfast.

The tropical flavors of this sunshine smoothie is refreshing. It's very healthy for breakfast and quick enough for a dessert. This delicious smoothie can be made in less than 5 minutes. It is one of the reasons, i like it so much. All you need is blender, your favorite fruits and milk.

Start with a base, like a banana, then add frozen mango chunks and orange juice in a blender. Add 1 cup of milk. There are varieties of milk to add like coconut, almond, soy or hemp milk. I added coconut milk. It gives a nice creaminess, nutty flavor and a sweet taste to the smoothie. You can also add greek yogurt, if you want. Add sugar or your favorite sweetener. I added honey. Blend all these ingredients in a blender, until smooth and serve. Decorate with your choice of nuts and seeds, and, enjoy your tropical sunshine smoothie bowl.

Treat yourself with this delicious and easy smoothie and let me know how you like it in the comments below. You can also follow us on Facebook, Pinterest, Twitter and Instagram and subscribe by email so you don't miss any of our new recipes. Enjoy and have a bright sunshine day! ☀️

Sunshine Smoothie Recipe

Serves: 2 people
Preparation time: 2 minutes
Cooking time: 2 minutes
Author: The Food Root

Ingredients

1 cup ripe banana 

1 cup mango chunks, frozen

1/2 cup orange juice

1 cup coconut milk (use more or less depending on how thick or thin you like it)

1 tbsp honey or your favorite sweetener, if needed

A handful of ice cubes

Garnish with your choice of fruits, nuts and seeds

I added -

2 cashews, crushed

2 walnuts, crushed

1 tbsp cantaloupe seeds

1 tbsp buchanania lanzan seeds

Method

1. Place all the ingredients in the blender and blend until smooth.

2. Pour the smoothie in a bowl and garnish it with toppings like nuts and seeds. Serve and enjoy your tropical sunshine smoothie!

Notes

1. If you prefer a thicker consistency, use less liquid. If you prefer a thinner consistency, add a little more liquid.

2. If you want to keep your smoothie vegan and gluten-free, you can add coconut, almond, soy or hemp milk.

3. You can garnish your smoothie bowl with your choice of fruits, nuts and seeds.