Why I Adore Eating Bananas

 

I adore eating bananas, because they supply a host of health benefits, wear eye-catching bright yellow peels, and taste delicious any way they are served.

Fresh bananas are one of the world's most popular fruits and can be purchased year-round. 

In the U.S., each person eats, on average, 13.4 pounds (6 kilograms) of bananas per year. 

A 2021 survey reveals bananas are the most widely purchased fruit among U.S. consumers.

Look below and see why I adore eating bananas and simple, healthy ways to serve them.

Bananas are loaded with nutrients including potassium and vitamin B6. 

"One large banana is about 8- to 9-inches long and equal to one serving of fruit. It has about 120 calories and 490 milligrams of potassium. That’s 19% of a woman’s daily potassium needs and 15% of a man’s. 

Potassium can remove sodium from the human body and relax blood vessel walls, which helps manage blood pressure. 

Bananas are also a good source of vitamin B6, which is essential for the immune system, nervous system, and brain."

Bananas contain 8% of the DV of magnesium, another mineral that’s important for heart health.Trusted Trusted Source

Magnesium deficiency may be linked to an increased risk of heart disease, elevated blood pressure, and high levels of fats in the blood. 

Bananas are also a good source of prebiotics. Those are the carbs you don’t digest, but they’re a food source for the more-popular probiotics. Probiotics help support health promoting bacteria found in your gut. 

Probiotics can help reduce diarrhea people get after they take some antibiotics, reduce yeast and urinary tract infections (UTIs), treat some gastrointestinal infections, and ease irritable bowel syndrome (IBS).

Bananas are economical even in organic form, making them a thrifty fruit choice to add to meals and snacks.

Bananas are versatile, and their pleasing aroma, flavor, and texture makes banana recipes shine.

This golden yellow fruit is the color of sunshine and its color energy perks up mind, body, and spirit with increased optimism. 

A banana's golden yellow wrapper serves as an on-the-go care package for those who travel away from home. 

It's convenient to take a banana to work, school, the gym, or whenever you need a healthful, portable pick me up.

Look below for easy banana recipes 

and delicious serving suggestions

First up is a recipe for Homemade Baked Banana Chips from Laura at MOMables. Her video and post  shows how to make a simple yet scrumptious banana snack the whole family will love. 

Next up is Mel, the creator of A Virtual Vegan who shares her recipe for Vegan Banana Smoothie. If you want a gluten free version, make sure the oats you use are labelled gluten-free.

Next is a serving suggestion from yours truly that's easy, colorful, and nutritious. Two of my favorite kinds of fruit (organic bananas and organic raspberries) are placed on a platter, and topped with a sprig of mint to create a luscious dessert.

The finale is 

Dreamy Vegan Banana Smoothie 

by Nancy Andres

I love to cool off with a thick, creamy banana smoothie, especially on a sultry summer day. 

 

When I notice I have extra ripe bananas (those dappled with spots) hanging on the banana rack, I cut bananas into 1/4 in. round slices and place the bounty into one or two airtight glass jars or glass storage containers. 

I mark them with masking tape tags- “frozen bananas” and add the date I saved them. Then I pop them in the freezer for up to a month, to use later in smoothies.   

I live sustainably and one of my mottos is "waste not."  

Need a quick breakfast or a healthy snack? Reach for a container of frozen bananas, and make this fun recipe soon.

Dreamy Vegan Banana Smoothie tastes refreshing when made with frozen bananas, but you can use unfrozen ripe bananas in a pinch. 

Frozen bananas help to chill the smoothie and make it extra thick and creamy, similar to a milkshake. 

If you use fresh bananas, you may want to blend in a few ice cubes to chill the smoothie.

Ingredients:

1 cup ¼ in. round sliced frozen bananas (approx. 1 large banana)

½ cup unsweetened coconut, soy, or almond yogurt

½ cup unsweetened coconut, almond, or soy milk

¼ real vanilla or almond extract (if you use vanilla or almond flavored yogurt omit the extract)

Optional ingredients: 1 teaspoon almond or cashew butter, sprinkle of chia or flax seeds, and fresh pineapple, mango, strawberries or melon, etc.

 

What to do:

1. Assemble a lg. banana with other ingredients (layer) and place in the bowl of a blender. Blend on high speed until this drink is the consistency you enjoy. 

2. If some items stick together, turn off blender and remove the glass bowl from the base. Give the ingredients a swirl. Then, blend until smooth, adding more milk if needed to reach desired consistency.

3. Pour into a chilled glass and add a cinnamon stick, sprig of fresh mint, or slice of lime or lemon if desired.

This recipe serves 1 thirsty person and is best if used immediately.

To make multiple smoothies for family and friends, it's wise to make one smoothie at a time. 🍌

Did you know and understand these interesting details about bananas? Which information is new to you?

What reasons do you have for eating bananas?

Do you have a favorite way to eat or drink bananas?

Please explain in the comments section below.

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This post is intended for information and entertainment purposes only and is not intended as medical advice. Consult with a health provider for that.

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How to Prepare Tempeh to Make It Vegan Friendly, Flavorful, and Healthful

 

Tempeh is a gluten free fermented soy food that’s protein and prebiotic rich. It's less processed than most soymilks and soy burgers, and is the only soy product that is a good source of Vitamin B-12. 

Tempeh contains plant-based calcium, iron, manganese, and other important vitamins and minerals too.

This post has been updated 12/28/2022

Research shows tempeh has antioxidants that may help decrease oxidative stress, reduce inflammation, and prevent chronic disease. 

Tempeh is traditionally made from cultured soybeans or soybeans and rice. Because tempeh is fermented, your body digests it easier and is able to absorb more of its nutrients than other soy products. 

Tempeh is vegan (a product made exclusively from plant-based ingredients). Purchase it in health food stores, most specialty markets, and food stores around the world. 

Before you purchase tempeh in the store, read the label carefully. This will assure the product you get has the ingredients you want.

If you're adventurous, you can make homemade tempeh. Tempeh may contain plant based ingredients including barley, wheat, or a mixture of bean varieties and wheat. 

Tempeh tastes nutty, earthy, savory, and more substantial when compared to tofu’s soft and silky texture. 

Like tofu, tempeh adapts well in endless dishes, absorbing accompanying flavors of seasonings, sauces, and veggies cooked with it.

T
rusted Source

For more about tempeh's health benefits see this from WebMD.

Tempeh Salad

Description: One of the easiest and most delicious ways to prepare tempeh is as a salad. Tempeh salad tastes great in a sandwich or served on a bed of mixed greens, garnished with basil, tomatoes, red pepper, and squash.

Ingredients:

8 oz. pack organic tempeh (labeled traditional or original style)
1 Tbsp. mixed salt free spice blend and salt and pepper to taste
1 cup celery, chopped fine
1 cup carrot and 1 cup yellow onion chopped fine
1 large bunch Italian Leaf Parsley chopped fine (approx. 1-1/4 cups)
1 teaspoon fresh basil chopped
2 tsp. Dijon mustard
1 Tbsp. Bragg Liquid Aminos All Purpose Seasoning. If this is not available, substitute reduced sodium soy sauce
1 Tablespoon organic tahini
1 tsp. garlic powder or 3 fresh cloves garlic
1-1 inch knob fresh ginger peeled and chopped
3-4 Tablespoons fresh squeezed lemon juice or combo apple cider vinegar and lemon juice

Note: I use organic ingredients whenever available. Organic tempeh is made from soybeans that have not been genetically modified.

Note: If you like your food spicy or highly seasoned, you may choose to use one or more of these optional spices and herbs: turmeric, red pepper flakes, chili powder, curry powder, sriracha, or zaatar.

Directions:

1. Cut tempeh into thirds or quarters, and place in a sauce pan. Although tempeh is fully cooked when you buy it in a shop, open the package, and heat in a saucepan filled with enough water to cover tempeh, cover pot and bring water to a boil. Simmer tempeh for 10 minutes, as this process makes tempeh taste mellower.

2. Drain and allow tempeh to cool on a plate, chop veggies, spices, fresh herbs, and other ingredients including tahini, lemon juice, vinegar, Bragg, etc. in a food processor.

3. Add tempeh and combine all ingredients together.

4. Refrigerate until ready to enjoy. Serve tempeh salad spread on whole grain bread or roll. Tempeh is a powerful vegan source of protein and fiber. It’s satisfyingly in a pita pocket or served as a refreshing wrap with sprouts and tomatoes. Refrigerate leftovers and serve within 4-5 days.

Here are Additional Ways to Prepare Tempeh

1. Stuff a red pepper or acorn squash with tempeh salad and serve on a bed of mixed greens.

2. Crumble tempeh into pieces and add it to chili beans, sloppy joe mix, bar-b-que flavored beans, or use it to replace meat in recipes including lasagna, moussaka, curry, or veggie loaf. 

You may be surprised to find tempeh has just as much protein and more fiber than animal products. It has 18g of protein  and 6 g of fiber for every 3 oz. serving. 

Tempeh is relatively inexpensive, as a package of original soy tempeh that feeds 2 or 3 people costs approximately $2.50-$4.00. 

3. Slice tempeh and refrigerate for at least a few hours or even overnight. A simple to prepare homemade marinade like one of these can add depth to flavor and taste appeal.

4. Cube tempeh and finish by baking on parchment paper, steaming, or sautéing with a medley of colorful veggies until all are golden brown and as crisp or tender as you enjoy.

5. Cut 2 tempeh squares diagonally and get two sets of triangles. Then see this fabulous recipe from Sherri Hall, the Recipe Developer and Photographer at Watch Learn Eat. It's Easy Marinated Tempeh + How to Cook Tempeh 3 Ways 

 

7. Another fun way to prepare tempeh is to make Tempeh Bacon. The photograph and simple to prepare recipe comes from Losune at Simple Vegan Blog.

 

6. Place a cooked block of tempeh on a bed of brown rice, quinoa, barley, wheat berries, whole grain pasta, or millet and slice or chunk tempeh as you serve it.

7. Season tempeh with ethnic seasonings and add to your favorite Asian, Mexican, Italian, Indian, Middle Eastern, African or Mediterranean inspired dishes.

No matter how you prepare and serve it, tempt your taste buds and satisfy hunger with tempeh. 

Experiment by using this low cost, delicious plant-based protein that's loaded with high nutrition and is fun vegan fare.

Before you go please remember to comment below.

Have you eaten tempeh before and did you enjoy it?

It took me a few tries when I first started to eat tempeh to develop a taste for it. Please give it a chance. Tempeh is very high in nutrients and can add zest to many of your regular recipes. In fact, tempeh has become one of my favorite plant-based ingredients. 👍

What creative ideas do you have for using tempeh in recipes? 

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How to Make Scrumptious Hummus, a Recipe Roundup

Hummus is a scrumptious vegan dish that combines cooked chickpeas, tahini, garlic, lemon juice, and seasonings. 

Post updated 6/30/2025

Hummus is versatile, and much more than just a snack food. It's loaded with plant-based protein. 

Hummus also contains a wide range of vitamins and minerals including folate, vitamin K, zinc, iron, magnesium, and vitamin C. 

To top the health benefits off, hummus is a high fiber food that helps reduce and prevent inflammation.

Hummus tastes delicious smeared on veggies or bread, as a dip on a crudités platter, stuffed in a wrap, English muffin, bagel, pita pocket, or as a sandwich filling. Hummus looks and tastes fabulous atop luscious salad greens as well. 

Hummus is a food that's economical and good for your waistline as well as your pocketbook.

Hummus has its origins in Middle Eastern and Mediterranean countries. Today this tasty dish is enjoyed by millions of people around the globe. 

I LOVE hummus, and I'm always on the lookout for interesting variations on this main theme. That's why I'm posting this.

 How to Make Scrumptious Hummus,

 A Recipe Roundup

It features flavorful hummus recipes and reveals the secret to making hummus both creamy and savory. 

Each recipe in this roundup is unique. Try them all and learn new ways to tempt your palate, satisfy hunger, and make meal time prep so much fun. 

Here's the first one...

Creamy, Savory Hummus

Recipe from Yours Truly (Nancy Andres)

Ingredients:

30 oz. or approx. 4 cups cooked homemade chickpeas, or 2-15 oz. canned chickpeas rinsed and drained (chickpeas are also called garbanzo beans)

1 teaspoon baking soda
2-3 cloves fresh garlic

1 or 2-1 inch chunks of fresh peeled ginger

¼ cup fresh squeezed lemon juice

1 Tablespoon tahini, a condiment made from toasted hulled  ground sesame seeds. Julie at the Simple Veganista has a one ingredient recipe to make tahini. If you prefer, buy it in most markets or online.

½ teaspoon cumin

1 teaspoon oregano

Optional herbs and spices: I often add fresh chopped basil (2 teaspoons) from the garden, a pinch of fresh ground black pepper, and a pinch of ground turmeric. Select those you enjoy.

For more, check out savory spice blend. Recipe from Dr. Michael Greger and Robin Robertson from The How Not to Die Cookbook.

What to do:

The traditional and most economical way to make hummus is to use dried chickpeas. Soak the chickpeas the night before you want to make this recipe. Here are tips from the bean institute to speed up soak and cooking time. 

Cook chickpeas in an instant pot, slow cooker, or Dutch oven on the stove top or in the oven. To save even more time, use the extra-quick method of opening cans of chickpeas.

The secret to making hummus creamy is this. After using any cooking method you like or opening cans of chickpeas, place chickpeas in a medium saucepan and add the baking soda. Cover chickpeas with several inches of water, and bring the mixture to a boil over high heat. 

If necessary, reduce heat to medium to prevent overflow. Continue cooking for approx. 15-20 minutes. 

You’ll know the chickpeas are ready, when they look bloated, skins fall off, and they are quite soft. Drain thoroughly and place aside.

Prep ginger, garlic, and fresh herbs, while the chickpeas are cooking. Then place a 1 inch knob of fresh peeled ginger (add more ginger to heighten flavor) and any fresh herbs you select, to the chopping bowl of your food processor. Chop them until fine. 

Then add chickpeas, lemon juice, tahini, garlic, cumin, oregano, and any optional dried herbs or spices you've selected. Process until the chickpeas and other ingredients are very creamy. 

If the mixture is dry, add one drop of water at a time until creamy. 

Serve creamy savory hummus the day you make it, and store leftovers in a refrigerated airtight container. Use it all within 5-7 days.

  

Here's my favorite hummus tip: Make hummus dishes delicious, and eye-appealing with spices, herbs, and colorful extras including avocado slices. cilantro and lime, sprinkling of toasted pumpkin or other seeds, or shredded zucchini, cabbage, carrots, beets, or tomatoes.

Everyone eats with their eyes as well as their appetite, so make foods look luscious with colors.

To improve health, eat meals that provide a wide variety of colorful plant-based foods. 

Hummus is a fine topping for baked sweet or russet potatoes. Use it in a Greek salad with grape leaves and tofu feta, or combine hummus with brown rice, veggies, and fold into a corn tortilla. 

We especially enjoy eating hummus sandwiches on toasted whole grain bread with sliced red onion, fresh tomatoes, basil, and shredded red cabbage (pictured in the blue framed photo above).

There's no added oil in my recipe, so it doesn't add any unnecessary calories and works well in a vegan, gluten free, vegetarian, whole food, or conventional meal planning repertoire. 

Just be careful. You may find hummus irresistible. 

Now on to my blogger guests in this scrumptious hummus recipe roundup...

JD over at In the Kitch offers a hummus dip recipe that mixes hemp seeds, figs, olive oil, and greens with chickpeas.

 
Photo from JD at In the Kitch. What a yummy combination of ingredients.

Here's another...

This instant pot hummus recipe is an original from Corrie Cooks, instant pot lover and food blogger.

Corrie's presents his hummus recipe in a crockery bowl with fresh parsley, paprika, and extra-virgin olive oil to create an inviting look. 

My next guest is...

Elena from Happy Kitchen.Rocks whose recipe for Roasted Beet Hummus with Pita Chips sure is colorful as well as healthy, and tasty. 

Our last but not least guest blogger is Robin over at the Vegan Dollhouse. Her Vegan Hummus Recipe incorporates red cabbage sauerkraut and dill to heighten flavor and health. Yum, yum.

Now that you've seen this array of hummus recipes, I hope it has whet your appetite. 

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