Tag: banana

Posted in NUTRIENTS

VITAMIN B9 (Folate)

Posted on by Mary Ann Lesh

What does folate do?
Vitamin B9 (Folate) is essential for producing red and white blood cells in bone marrow and transforming carbohydrates into energy. Folate is especially important during periods of rapid growth, such as pregnancy, infancy, and adolescence. It’s best to get folate from whole foods.

How much do I need?
The recommended daily intake (RDI) of folate varies with age and gestation or lactation:

AGE OR CONDITION0-6 mos7-12 mos1-3 yrs4-8 yrs9-13 yrs14+ yrspregnancylactation
RDI65 mcg80 mcg150 mcg200 mcg300 mcg400 mcg600 mcg500 mcg
Source: Medical News Today

Are supplements recommended?
For most individuals, a balanced diet rich in folate-rich foods such as leafy green vegetables, fruits, nuts, beans, and fortified grains can provide sufficient folate. However, certain individuals may benefit from supplementation. A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida. It is important to consult a health care professional if you are considering folate supplements. Folic acid, often confused with folate, is a synthetic form of vitamin B9 used in supplements and added to processed food products, such as flour and breakfast cereals. Several studies indicate that chronically elevated levels of unmetabolized folic acid may have adverse health effects. High levels of unmetabolized folic acid have been associated with increased cancer risk. Among elderly people, high folic acid levels can mask vitamin B12 deficiency which, if untreated, may increase the risk of dementia and impaired nerve function.

What are some good plant food sources of folate?
Asparagus, avocado, banana, beans, beets, broccoli, Brussels sprouts, citrus fruits, lentils, lettuce, nuts and seeds, papaya, peas, spinach, and wheat germ.

Source: Healthline

Folate-Rich Plant Foods

PLANT FOOD FACTS

ASPARAGUS

Asparagus is anti-inflammatory and antioxidant. It is a good source of Vitamin K, Vitamin B1, Thiamine, and Fiber.

PLANT FOOD FACTS

AVOCADO

Avocados improve heart health; support eye, skin, and hair health; fight cancer cell growth; promote weight loss; enhance digestive health; protect against diabetes; and decrease arthritis symptoms.

PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

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BEET

Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.

PLANT FOOD FACTS

BROCCOLI

Broccoli, which has more protein than most other vegetables, is also high in fiber, vitamin C, vitamin K, iron, and potassium.

PLANT FOOD FACTS

LENTIL

Low in calories, high in protein, fiber, B Vitamins, iron, folate, magnesium, zinc, and potassium.

PLANT FOOD FACTS

PAPAYA

Papaya is rich in Vitamins A, C, and B9, as well as potassium, the antioxidant lycopene and the papain enzyme. Unripe papaya can stimulate contractions in pregnancy, so it should always be ripened or cooked before eating if you’re pregnant.

PLANT FOOD FACTS

SPINACH

Spinach (español: espinacas) is a leafy green flowering plant whose leaves are consumed cooked or raw. Spinach is a good source of VITAMIN C, IRON, POTASSIUM, VITAMIN E, and MAGNESIUM. The possible health benefits of consuming spinach include blood glucose control, lower risk of cancer, and improved bone health. As part of a nutritious diet, it can help support immune function,…



Posted in RECIPES

Mango-Banana Freeze

Posted on by Mary Ann Lesh

Three ingredients and a blender are all you need to make this delicious vegan treat, also known as “nice cream.” This recipe can be adapted with different fruits and flavors in addition to the banana.

PREP 20 minSERVES 4
  • INGREDIENTS
    • 1 medium BANANA, peeled, frozen, and cut into 1-inch slices
    • 2-3 MANGOS, pitted, peeled, frozen, and cut into small pieces
    • 2/3 c ALMOND MILK (or the plant milk that you prefer)
    • Optional pinch of SALT (about 1/8 tsp)
  • INSTRUCTIONS
    1. Blend BANANA and MANGO in food processor until well mixed.
    2. Add pinch of SALT and plant-based MILK and blend until desired consistency is achieved
    3. Serve as is or store in freezer for a harder freeze

FACTS

PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Mary Ann Lesh's avatar by Mary Ann Lesh
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ALMOND

Almonds are rich in Vitamin E, magnesium, and manganese Almond is the edible seed of Prunus dulcis, a species of tree native to Iran but widely cultivated elsewhere. It is classified with the peach in the subgenus Amygdalus, distinguished from the other subgenera by corrugations on the shell surrounding the seed. Almonds are sold shelled…

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Posted in RECIPES

Chocolate Peanut Butter Smoothie

Posted on by Mary Ann Lesh

This healthy smoothie is easy to make and tastes better than a candy bar!

PREP 15 minNEED blender
  • INGREDIENTS
    • 1 c PLANT-BASED MILK
    • 1 FROZEN BANANA
    • 1 tsp VANILLA
    • 2 Tbsp PEANUT BUTTER
    • 2 Tbsp COCOA POWDER
    • 2-3 PITTED DATES
  • INSTRUCTIONS
    • Place all ingredients in blender and process until smooth
PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

PLANT FOOD FACTS

CHOCOLATE

Cocoa appears to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage. Flavanols — more prevalent in dark chocolate than in milk chocolate — may also help lower blood pressure and improve vascular function. In addition, some research has linked chocolate consumption to reduced risks of diabetes,…

PLANT FOOD FACTS

DATE

Dates (español: dátiles) are an ancient food, mentioned 50 times in the Bible and 20 times in the Qu’aran. They have been a staple food of the Middle East and the Indus Valley for thousands of years. There is archaeological evidence of date cultivation in Arabia from the 6th millennium BCE, and fossil records show that the date palm…

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Almond Milk

Almond Milk is a tasty vegan beverage and can be substituted for animal milk in most recipes

Posted in RECIPES, Salads

Fruit Salad

Posted on by Mary Ann Lesh

A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients to your taste. Fruit salad is full of nutrients! It is quick and easy, but if you have time and artistic inclination, you can create elaborate fruit arrangements for special occasions.

PREP 30 minSERVES 4
  • INGREDIENTS
    • 1 ripe BANANA
    • 1 c PINEAPPLE, diced
    • 1/2 c BLUEBERRIES
    • 1/2 c BLACKBERRIES
    • 1 c STRAWBERRIES
    • 2 CLEMENTINES, peeled and in sections
    • 2 KIWIS, peeled and sliced
    • 1/4 c HONEY
    • 1 Tbsp LIME JUICE
  • DIRECTIONS
    1. Whisk the HONEY and LIME JUICE together
    2. Mix all fruits together, toss lightly, add honey mixture just before serving
PLANT FOOD FACTS

BANANA

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

Mary Ann Lesh's avatar by Mary Ann Lesh
PLANT FOOD FACTS

CLEMENTINE

ONE SMALL CLEMENTINE PROVIES 40% OF THE RECOMMENDED DAILY AMOUNT OF VITAMIN C. Clementine (español: clementina) is a citrus fruit hybrid between a willowleaf mandarin orange and a sweet orange named for its late 19th-century discoverer, French Missionary Brother Clément Rodier. Clementines are said to have appeared spontaneously in an Algerian orphanage garden tended by Brother Clément. The exterior is…

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Posted in PLANT FOOD FACTS

BANANA

Posted on by Mary Ann Lesh

Bananas are high in fiber and antioxidants and relatively low in calories; they moderate blood sugar levels and improve digestive and kidney health.

A banana is an edible fruit–botanically a berry–produced by several kinds of large herbaceous flowering plants in the genus Musa. In some countries, bananas used for cooking may be called plantains, distinguishing them from dessert bananas. The fruit is variable in size, color, and firmness, but is usually elongated and curved, with soft flesh rich in starch covered with a rind, which may be green, yellow, red, purple, or brown when ripe. The fruits grow in clusters hanging from the top of the plant.

Bananas are good as they are–just peel and eat. They are a delicious addition to a smoothie, and very ripe bananas make exquisite banana bread. Cooking bananas, known as plantains, can be fried, baked, or sliced and added to a stew. In southern Mexico, tamales are wrapped in banana leaves instead of corn husks.

1 medium banana (118 g)
calories 105
carbohydrates 24 g
copper 10% DV
fat 0.4 g
fiber 3.1 g
magnesium 8% DV
manganese 14% DV
potassium 9% DV
protein 1.3 g
vitamin B6 33% DV
vitamin C 11% DV
Sources: Wikipedia / healthline