The humble banana remains one of the most highly consumed fresh fruit in America. This is likely due to its versatility as a topping or ingredient, easy to unwrap package/easy-to-peel skin and mere convenience. Research shows Americans are choosing bananas (and berries) as their preferred morning breakfast fruit.
These long and lean yellow guys provide more than a healthy dose of potassium. In fact, a medium banana contains 25% of your daily needs for B6, a nutrient involved in protein metabolism, immune function and even hemoglobin formation. Also zipped up inside that waxy yellow skin is about 15% of daily manganese and Vitamin C needs.
Bananas are popular and budget-friendly. But, once we get them home from the grocery store and they take their rightful place in the fruit bowl, they sometimes take on a new set of black speckled clothing before someone grabs one for breakfast or to pack away in the lunchbox. Most of us have thrown away our fair share of mushy, almost black bananas, labeling them unfit for consumption. BUT WAIT… these guys are perfect for your next recipe!
Once bananas have begun to show off their black speckled skin, they have reached ultimate sweetness. While this does raise their glycemic index (see this article for all you need to know), it makes them perfect for sweetening recipes like muffins, pancakes, puddings, and oatmeal, without the use of any added or refined sugars.
Essentially, bananas become the perfect whole food, nutrient dense sugar substitute!
These soft bananas can literally be mashed up and used as a spread on nut butter sandwiches or pancakes. Dollop on a hot bowl of oatmeal with a sprinkle of cinnamon and chopped nuts.
If you are eager to try out some sweet recipes that boast bananas in all their glory, check out these 13 Ways to Use Up Overripe Bananas- all created by Registered Dietitian Nutritionists.
Whole Grain Banana Walnut Muffins (Eggless Recipe)
By Jennifer Hunt, RDN, LD of Healthy Inspiration
Chocolate Banana Nut Energy Bites
By Brittany Poulson, RDN, CDE at Your Choice Nutrition
Breakfast Banana Bread Pudding in the Slow Cooker
By Ann Dunaway Teh, MS, RDN, CSSD, LD at My Menu Pal
By Jodi Danen, RDN of Create Kids Club
No Sugar Added Banana Raisin Oatmeal Cups
By Elizabeth Ward, MS, RD at Better is the New Perfect
Baked Oatmeal with Bananas & Berries
By Rachael Hartley, RD, LD, CDE, CLT at The Joy of Eating
Frozen Banana Bites
By Tawnie Kroll, RDN, of Krolls Korner
Mini Peanut Butter and Dark Chocolate Chip Chickpea Blondie Cups
By Holley Grainger, MS, RDN at Holley’s Kitchen
Cinnamon Crunch Zucchini Banana Bread
By Julie Kay Andrews, RDN of The Gourmet RD
Chocolate Banana Nice Cream
By Amy Gorin, RDN at Amy Gorin Nutrition
Apple Cinnamon Oatmeal Muffins
Flourless Peanut Butter Banana Chocolate Chip Muffins
Peanut Butter Breakfast Cookies
Reduce food waste and make some yummy treats with your black speckled bananas!!
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