Bananas and PotassiumMay 20, 2010
Bananas are known not only as a great diet food – but also as a good alternative source of essential nutrients our bodies need. Also, bananas have other health benefits. Below are a few of the common benefits:
Source Of Essential Vitamins And Minerals
Bananas are a good source of vitamin C, vitamin B, dietary fibre, potassium and manganese.
Good For The Heart
These are imperative for maintaining normal heart function and blood pressure – as it contains 467 mg. of potassium. These are know to greatly help regulate heart function and provide fluid balance to your system.
Prevents Further Ulcer Damages
In addition, bananas provide protection against ulcer damage in the stomach.
Helps Remove Body Wastes
Also, bananas are common potassium rich foods that help remove waste from the body and help ease constipation.
For Good Eyesight
An intake of bananas in your morning meal will protect against vision destroying disease.
Build Stronger Bones
Bananas are potassium rich foods which further help build better bones since regular intake of bananas allows you to absorb calcium and then improves the agility of your body.
To Protect Against Bad Bacteria
Another benefit of eating bananas is that they contain pre biotics, which results to good absorption of calcium and protection against microorganisms.
Potassium Rich Food – Banana Recipes
I. Banana – Pecan Pancakes
These pancakes are fluffy and light. Ripe bananas are added to make certain that pancakes are rich in potassium.
1 ¼ cups (18 grams) of flour
1 tablespoon (14 grams) of brown sugar
½ teaspoon (2 grams) of baking soda
¼ teaspoon (1 gram) of salt
¼ teaspoon (1 gram) of ground cinnamon
1 tablespoon of canola oil
1 ¼ cups – 1% fat soured milk or buttermilk
1 large egg, beaten slightly
1 cup (229 grams) ripe banana chopped
2 tablespoons (29 grams) of chopped toasted pecans
1. Place the flour, baking powder, brown sugar, baking soda, salt and cinnamon in a bowl. Blend together using a whisk – so that the dry ingredients are distributed uniformly.
2. Place the egg, milk and oil in a smaller bowl. Mix these items well. Then add this to your flour mixture. Stir well until combined. Fold in the pecans along with the bananas. The batter will look somewhat lumpy.
3. Use a large no-stick griddle or skillet with no-stick spray. Set over heat of medium-high, until hot. Pour into cups of 1/3 per pancake. Bubbles will appear on top. When the edges are almost dry, put the pancake mixture back and finish cooking. You will know when pancakes are dry when you touch them – they usually spring right back.
Preparation Time: 8 minutes
Cooking Time: 22 minutes
Total Time: 30 minutes
II. Tropical Breakfast Risotto
This recipe is a good meal to serve for breakfast as it includes bananas, which are one of the potassium rich foods available.
1 cup (229 grams) of Arborio rice
2 cups of water
one 15 oz. can of coconut milk
one 8 oz. can of cubed pineapple
¼ cup (57 grams) of sliced almonds
¼ cup (57 grams) of raisins
1 cup (229 grams) of banana cut into cubes of ½ inches
1. Boil the rice with water in a soup pan on high heat. Once it is boiled, turn the heat to medium-low and let it simmer. Keep the pan uncovered. Stir until creaminess appears.
2. Prepare rest of the ingredients while rice is cooking.
3. When rice is absorbed is water, add your canned pineapple juice and continue cooking. Then add coconut milk. While your rice is still creamy, add the rest of your ingredients. Cook for another 2 to 3 minutes and serve. It should be creamy and juicy. The dish can be served warm or cold.
Cooking Time: 30 minutes