Fruit and Vegetable Highlight: Beets & Bananas

Hello ladies!

The second week of the intervention has come to an end!

This week we will finish by highlighting the bright and colorful beets and tasty bananas.

Beets: 

burak-2091568_1920

Nutrition:

  • Beets are rich sources of Folate and Vitamin K1
    • Folate is a B-vitamin that is needed to make DNA and help the bodies cell divide2.
    • Vitamin K is an important nutrient for blood clotting and helps to maintain healthy bones3.

Season: Winter, Summer, and Fall4

Cooking Tips: Beets are delicious roasted, steamed, or canned5

Buying Tips: Make sure beets are firm to the touch5

Storing Tips: If buying fresh, remove green leaves, leaving only 1 inch of the stem and roots on the unwashed beets.  Store greens separate from the beets5. Beets can last up to 1-2 weeks in the refrigerator6.

Bananas

bananas-652497_1920

Nutrition:

  • Bananas are rich in potassium and folate7
    • Potassium has an important role in keeping cells, tissues, and organs healthy.  It is also very important for the proper function of the heart, smooth muscle contraction, and normal functioning of the GI tract7.
    • Folate is a B-vitamin that is needed to make DNA and help the bodies cell divide2.

Season: Winter, Spring, Summer, and Fall4

Cooking Tips: Can be really delicious in baked goods

Buying Tips: You want bananas to be mostly yellow with small amounts of green at both ends.  However, if picking for immediate use then select a color such as bright yellow, without spotting8

Storing Tips: Keep by themselves because bananas can increase ripening of other fruits in near vicinity8

The recipe demo for the week is called Peanut Butter Banana Oatmeal Muffins9 by goodful Instagram page:

These are so filling and slightly sweet 🍌! # Peanut Butter Banana Oatmeal Muffins Servings: 12 INGREDIENTS 1 cup whole wheat flour 1 cup rolled oats 1 teaspoon baking powder 1 teaspoon baking soda 1 teaspoon cinnamon Salt, a pinch 2 medium bananas ½ cup natural peanut butter ¼ cup honey ½ cup plain Greek yogurt ¼ cup almond milk 1 egg 1 teaspoon vanilla extract Peanut Butter Honey Drizzle: 3 tablespoons peanut butter 1 tablespoon honey ¼ cup almond milk Crushed peanuts (optional) Supplies: Muffin tin Muffin tin liners PREPARATION 1) Preheat oven to 375°F/190°C. 2) In a medium bowl, mix together flour, oats, baking powder, baking soda, cinnamon, and salt. 3) In another bowl, mash bananas then add peanut butter, honey, Greek yogurt, almond milk, egg, and vanilla extract. 4) Add wet ingredients to dry ingredients and mix until well combined. 5) Line the muffin tin with liners and evenly pour mixture into the cups. 6) Bake for 15 minutes. 7) For the peanut butter drizzle, combine peanut butter, honey, and almond milk. 8) Top muffins with peanut butter drizzle and crushed peanuts (optional). 9) Enjoy!

A post shared by Goodful (@goodful) on

Here is the “how to” video!

How to mash a banana10

 

Happy mashing! ☺️

For this week, if any of you guys decide to try this recipe out please post and share on our Facebook Page!

Best Fabi

References

  1. United States Department of Agriculture.  National Nutrient Database for Standard Reference Release 28- Beets, raw.  May 2016. Internet: https://ndb.nal.usda.gov/ndb/foods/show/2863?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=beets%2C+raw&ds=&qt=&qp=&qa=&qn=&q=&ing= (accessed September 12 2016).
  2. National Institute of Health. April 2016.  Internet: https://ods.od.nih.gov/factsheets/Folate-Consumer/ (accessed 6 July 2017).
  3. National Institute of Health.  Vitamin K. April 2016. Internet: https://ods.od.nih.gov/factsheets/VitaminK-Consumer/ (accessed 12 September 2017)
  4. United States Department of Agriculture. Seasonal Produce Guide. June 2017.  Internet: https://snaped.fns.usda.gov/seasonal-produce-guide (accessed 27 June 2017)
  5. Naturally Ella.   Internet: https://naturallyella.com/ingredient/beets/ (accessed July 6 2017).
  6. Food Safety. Food Keeper App. Internet: https://www.foodsafety.gov/keep/foodkeeperapp/index.html (accessed July 5 2017)
  7. United States Department of Agriculutre.  National Nutrient Database for Standard Reference Release 28- Bananas, raw.  May 2016. Internet: https://ndb.nal.usda.gov/ndb/foods/show/2159?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=bananas+raw&ds=&qt=&qp=&qa=&qn=&q=&ing= (accessed September 12 2017).
  8. National Health Institute. Vitamin B6.  February 2016.  Internet: https://ods.od.nih.gov/factsheets/VitaminB6-Consumer/ (accessed July 6 2017).
  9. The Spruce. How to Select and Store Bananas. December 2016.  Internet: https://www.thespruce.com/banana-selection-and-storage-1807738 (accessed July 6 2017).
  10. Instagram. Peanut Butter Banana Oatmeal Muffins.  May 2017.  Internet: https://www.instagram.com/p/BT4jT2WlIsz/?taken-by=goodful (accessed September 6 2017).
  11. Youtube. Cooking Tips: How to Mash Bananas. October 2008.  Internet: https://www.youtube.com/watch?v=EfmQfQWK7SU (accessed September 6, 2017).

Images

Header: Banana.  Internet: https://pixabay.com/en/banana-fruit-manipulation-studio-2181470/ (accessed September 6, 2017).

Image 1: Burak, Beets, Vegetables.  Internet: https://pixabay.com/en/burak-beets-vegetables-healthy-food-2091568/ (accessed September 6, 2017).

Image 2: Banana.  Internet: https://pixabay.com/en/bananas-fruit-carbohydrates-sweet-652497/ (accessed September 6, 2017).

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