The banana has had a bad rap for such a long time that we all believe it. But bananas are good for you. Say it with me now, “Bananas are good for you.”
Now believe it because, bananas are:
creamy, rich and sweet
full of vitamins and minerals (Vitamin B-6, manganese, Vitamin C, potassium to name a few)
good for cardiovascular health – they can block the absorption of dietary cholesterol
good source of fiber, some of which is soluble fiber which is associated with decreased risk of heart disease, aids digestion and moderates the impact of banana consumption on our blood sugar
favored among endurance athletes, keeping energy levels steady and muscle cramps at bay.
Is that enough to be going on with?
The recipe is from the celebrity chef Jamie Oliver, who says …
Fruit smoothies make a really nutritious breakfast for kids and grown-ups alike … Kids will love to get involved with making these.
Recipe: Jamie Oliver’s Banana Kiwi & Ginger Smoothie
Serves 4; 187 cals
All calorie calculations are an estimate. Calorie-content varies according to product and accuracy of measurement. Check the info on your packaging if you require exact numbers for what you eat.
Ingredients:
3 Kiwi fruit, peeled
4 tablespoons organic porridge Oats
1 Banana
8 Ice cubes
3/4 cup / 200 ml organic Milk
1 cup / 250g organic fat-free natural Yogurt
1 tsp / ½ cm piece fresh Ginger, finely grated
Blend until smooth and sweeten with a little Honey, if required.
Additional Healthy Alternatives:
Use water instead of milk.
Add a half cup yogurt, 1 tablespoon oats and 1-2 tablespoons of healthy fat, eg nuts or seeds.
Remember, fat is filling, so if you want that fill-me-up and the keep-me-going-till-lunch factor don't go for fat-free items.
Add some greens, eg cucumber, kale/spinach/chard. Vitamins A, K, and E found in kale etc are fat-soluble, so we require fat for proper absorption. Avocado, nuts, nut butters or seeds will provide healthy fat.
Add a splash of citrus juice to enable your body to absorb the Vit C in the nutrients.
Any changes or additions will affect the calorie count, so if that is important to you then check.
These changes are especially helpful if you are diabetic.
Source: The World’s Healthiest Foods
Recipe Source: Jamie Oliver
Photo: DrinkMeHealthy
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