Banana For Kids

Banana For Kids: Benefits, Fun Facts, And Recipes

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The Cavendish banana is most widely consumed throughout the United States, with Cavendish being the absolute most prominent variety. It comes in different varieties, with Cavendish being the most consumed variety. Children will enjoy eating bananas that are ripe since they can add them to a variety of foods (1). In this article on kidsrush.com, we will tell you about what banana is for kids: benefits, fun facts, and 10 tasty recipes. Let’s start!

Bananas contain calcium, potassium, magnesium, and a wide range of health-promoting bioactive compounds that can contribute to healthy body function and healthy growth in children. Besides, it also contains a lot of calories that contribute to the growing children’s need for more energy. It is never too late to learn more about bananas in detail even if you have been offering them to your child for years now.

Several interesting facts and ten delicious banana recipes are discussed here, along with bananas’ possible health benefits for kids.

Related: Healthy Meal Plans for Kids

Exciting Banana Facts for Kids

The following information can help you to better understand why bananas are such an important fruit. (2)

  • On average, a banana carries about 125 grams of water, while the remaining 25 grams are solids.
  • Interestingly, a banana plant is actually a distant relative of ginger! Would you believe that the banana tree in which the banana tree grows is actually an herb!
  • Did you know that bananas can float on water for the same reason? Because bananas are relatively lightweight per unit of mass, they float.
  • In a dozen cooked lentils, meat, and fish, a Cavendish banana would contain 400mg of potassium (400mg/100g of fresh fruit).
  • There is very little radioactivity in bananas so it is not harmful to humans.
  • When a bug bite occurs or poison ivy patches occur, the peel of a banana may help soothe the itching and inflammation caused.
  • Tryptophan and vitamin B6 are two of the only amino acids found in bananas that are essential for the production of serotonin, a hormone that enhances people’s mood.
  • There are about 150 countries in the world where more than 1000 different kinds of bananas are grown.
  • Gros Michel bananas (also known as “Big Mike”) were the most common banana variety before the 1960s that vanished because of Panama disease. The Cavendish banana, a banana type that we eat today, is very different from what our ancestors ate.
  • The Banana Club Museum is the world’s largest museum dedicated solely to bananas.

You might be surprised to hear how many banana-based facts there are. But now that you have taken in a few banana facts, let’s take a look at some crucial benefits of bananas that could benefit your child.

Related: Can Kids Drink Green Tea? – Discover It Here

Is your child allowed a certain number of bananas daily?

An average child needs between 1 and 2 bananas per day when moderately active. Moderation and a variety of fruits and vegetables are an important part of a balanced diet.

Health Benefits Of Banana For Kids

The following are helpful tips for helping your child to develop a healthy relationship with bananas. Bananas are nourishing fruits that are easy-to-digest and easy-to-have.

  • Provides Energy: Children need energy for regular activities such as play, learning, and growth, which bananas provide in sufficient quantities. One ounce of banana (28g) provides approximately 94kcals of energy you can use for meeting your daily needs. (3)
  • Supports Digestions: Raw green bananas are rich in insoluble dietary fibers which facilitate digestion and prevent constipation by adding bulk to the diet. Furthermore, prebiotic fibers aid in the proper growth of probiotics that produce SCFAs responsible for reducing the risk of chronic illnesses. (1) (4) (5)
  • Boosting Immunity: Bananas provide essential nutrients like vitamin B6 and dietary fiber, which support immune system function. Furthermore, they contain phytosterols, which can also influence immunity. (6)
  • Promotes Bones And Heart Health: A banana contains significant amounts of potassium and magnesium that support the health of bones and the cardiovascular system. These essential nutrients also help maintain the electrolyte balance of the body so it continues to function correctly. (7) (8)
  • Enhances Overall Health: It also contains phytosterols, phytogenic amines, and carotenoids and combats free radical damage. Meanwhile, phenolics and carotenoids reduce free radical formation in the body. (9)

Related: Healthy Food For Your 2-Year-Old baby

Ten healthy and tasty banana recipes for kids

ten tasty banana recipes for kids of all ages can be enjoyed in numerous meals.

  1. Banana and cashew pancakes recipe for kids

    Banana and cashew pancakes recipe for kids
    Banana and cashew pancakes recipe

To get started, you’ll need:

  • whole wheat flour:  1 cup
  • almond milk:  ⅔ cup
  • mashed ripe banana:  ½ cup
  • ripe banana (chopped):  ½ cup
  • olive oil:  ½ cup
  • egg:  1 large
  • honey or maple syrup:  2tbsp
  • unsalted butter:  2tbsp
  • baking powder:  1tbsp
  • cinnamon powder:  ½ tsp
  • vanilla bean paste:  ½ tsp
  • tsp salt:  ¼

The best way to prepare:

  • Put the bread flour and baking powder in a bowl with the cinnamon and salt, stir thoroughly and set aside.
  • Put the almond milk, butter, bananas, eggs, maple syrup, and vanilla bean paste in another bowl.
  • The almond milk mixture will be added to the wheat flour mixture, stirring everything together until smooth.
  • During this time, heat a skillet over medium-low heat.
  • Place a teaspoon of oil on the skillet once it is hot and spread it over the pan.
  • Two to three tablespoons of batter are poured into the skillet and cooked until golden brown on each side.
  • Add a teaspoon of almond or peanut butter and a cup of warm milk to the oats to make the meal more nutritious for your child. Slice up some fresh fruits and sprinkle with nuts to add more nutrients.

Related: Chex Chicken: Gluten-Free Recipe For Kids

  1. Banana bread recipe for kids

It is necessary to have:

  • ripe bananas (mashed):  2-3
  • egg (beaten):  1 large
  • all-purpose flour: 1½ cups
  • chopped nuts (almonds, walnuts, and pine nuts): 1 cup
  • sugar: ¾ cup
  • unsalted butter (melted): ⅓ cup
  • baking soda:1tsp
  • vanilla bean paste: 1tsp
  • Salt to taste

The best way to prepare:

  • Butter or oil the loaf pan and set it aside. Put the oven at 350 degrees Fahrenheit (175 degrees Celsius).
  • Combine the mashed bananas with the melted butter in a mixing bowl.
  • Mix all the ingredients well, making a smooth-flowing, lump-free batter. Put the egg, salt, sugar, flour, nuts, and vanilla bean paste in the batter.
  • Cook for 50 minutes to a 1-hour, and remove the loaf from the oven by inserting a toothpick into the center and checking for doneness.
  • Let the loaf pan cool on the wire rack after it has been removed from the oven.
  • Scramble an egg, grill some vegetables, and serve a cup of warm milk with freshly baked banana bread.

Read Also: How to make broccoli for kids with 4 recipes

  1. Baked banana chips recipe for kids

    Baked banana chips recipe for kids
    Baked banana chips recipe

To get started, you’ll need:

  • raw banana (Sliced thinly and peeled): 2
  • paprika powder:  ½ tbsp
  • black pepper powder:  ¼ tbsp
  • Season with salt, to taste
  • Grease and coat with olive oil

The best way to prepare:

  • Turn on the oven for about a minute and line a baking tray with parchment paper. Then switch on the oven to 392°F and bake for about 15-20 minutes.
  • Mix well, so that the banana slices will be well coated, with pepper, salt, paprika, and several drops of olive oil.
  • On the baking tray, lay out the banana slices so they are layered in a single layer and bake for 20 to 25 minutes until the banana slices are slightly golden and crisp.
  • Banana chips served with fresh-squeezed lemonade and a dip of your choice are a sure hit at any party, picnic, or celebration.

Related: Learn which fruits are safe for babies

  1. Gooey oatmeal and banana bites recipe for kids

It is necessary to have:

  • rolled oats:  2½ cups
  • ripe banana (mashed):  1 cup
  • peanut butter:  ¼ cup
  • seeds and nuts trail mix:  ¼ cup
  • organic honey:  2tbsp
  • cinnamon powder:  1tsp

The best way to prepare:

  • Make a homogenous mixture by mixing all the ingredients in a bowl.
  • You can roll the mixture into small balls with two to three tablespoons between your palms.
  • Refrigerate the balls undercover for two to three hours once they are made.
  • Keep the remaining balls in an airtight container in the refrigerator for up to a month. Serve one or two balls with a cup of milk.

Discover: 5 Easy recipes for kids

  1. Oats banana cookies recipe for kids

    Oats cookies recipe
    Oats banana cookies recipe

It is necessary to have:

  • rolled oats:  3 cups
  • brown sugar:  1½ cup
  • all-purpose flour:  1½ cup
  • mashed bananas:  1 cup
  • nuts and seeds mix:  1 cup
  • unsalted butter (melted):  ¾ cup
  • egg:  1
  • corn starch:  2tsp
  • cinnamon powder:  1½tsp
  • vanilla bean paste:  1tsp
  • baking soda:  1tsp
  • ground cloves:  ¼ tsp

The best way to prepare:

  • Put a baking tray with parchment paper in the oven with the temperature at 350°F (177°C).
  • In no time at all, combine the butter, brown sugar, vanilla bean paste, and banana in a bowl and stir thoroughly until everything has been combined.
  • In a medium bowl, whisk together flour, baking soda, ground cinnamon, cloves, and corn starch. Add oats and stir until a soft dough resembles bread crumbs.
  • A thick sheet of dough should be rolled out on the counter or wooden board.
  • Bake the cookies on the baking tray after they’ve been cut with a cookie cutter.
  • Cook the edges until golden, about 10 to 12 minutes.
  • Removing the baking sheet from the oven and putting the wire rack down to cool the dish.
  • If you are serving these with milk or if your child likes them in a healthy snack, let them eat them.

Discover: The best vegetables for kids

  1. Banana choco smoothie recipe for kids

It is necessary to have:

  • banana (frozen and chunked): 1
  • soy milk: 1 cup
  • vanilla-flavored yogurt: 1 cup
  • unsweetened dark chocolate (powdered): 4tbsp

The best way to prepare:

  • It will be creamy and smooth when the banana chunks combine with chocolate, soy milk, and vanilla yogurt.
  • Toss with toasted nuts and seeds and pour into a glass.
  • You can also add ice cream as a tasty variation to this recipe.

Related: Banana custard: Snack or dessert recipe for kids

  1. Banana muffins recipe for kids

    Banana muffins recipe for kids
    Banana muffins recipe for kids

It is necessary to have:

  • all-purpose flour: 1½ cup
  • mixed nuts (almonds, cashew, and pistachio; chopped): 1 cup
  • dark brown sugar: ⅔ cup
  • banana (mashed): 2 ripe
  • egg: 1 large
  • unsalted butter: 4tbsp
  • milk: 2tbsp
  • baking powder: 1tsp
  • baking soda: 1tsp
  • cinnamon powder: 1tsp
  • salt: ½ tsp
  • nutmeg powder: ¼ tsp

The best way to prepare:

  • Put butter or paper liners in a muffin tin and preheat the oven to 425°F (218°C).
  • A mixing bowl should be set aside for flour, baking powder, baking soda, salt, cinnamon, and nutmeg to be combined.
  • The melted butter and brown sugar, along with the egg, nuts, and milk, should be whisked separately in a separate bowl.
  • Combine all ingredients until well-coordinated.
  • Put the batter brimming to the brim of each muffin tin. Bake for five minutes at a 350°F (177°C) temperature, and then reduce the weather temperature by five degrees.
  • Add 16 to 18 minutes to the baking time until the muffins are puffed to the top and browned.
  • Keep leftovers in an airtight container in the refrigerator for up to a month. Serve a muffin or two for an afterschool or on-the-go snack.

Related: Make mealtime enjoyable for your child: A Step by Step Guide

  1. Banana frozen yogurt recipe for kids

The following will be required:

  • unsweetened Greek yogurt: 1 cup
  • chopped nuts: ½ cup
  • banana (mashed): 2
  • peanut butter: 1tbsp
  • cinnamon powder: 1tsp
  • pumpkin seeds (chopped): 1tsp

The best way to prepare:

  • Puree the bananas, peanut butter, and cinnamon in a blender until well blended.
  • Combine almonds, seeds, yogurt, and banana puree in a large bowl.
  • Serve chilled with a drizzle of hot chocolate and chopped fresh fruits. Freeze for 4-6 hours until solid.

Related: 3 easy ways to prepare banana baby food

  1. Banana ice cream recipe for kids

    ice cream recipe
    Banana ice cream recipe for kids

It is necessary to have:

  • frozen banana: 2
  • mango and strawberry (chopped): ½ cup
  • nuts (chopped): 1tbsp
  • brown sugar: 1tbsp
  • vanilla bean paste: 1tsp

The best way to prepare:

  • You can blend frozen bananas, mangos, and strawberries to make a thick, paste-like smoothie using a blender.
  • Smooth again to mix vanilla bean paste and brown sugar.
  • Mix the mixture well and pour into an airtight container. For several hours, allow the mixture to freeze.
  • Serve the ice cream garnished with nuts in a serving bowl.
  1. Refreshing banana and coconut drink recipe for kids

The following will be required:

  • banana (chopped): 1
  • almond milk: 1 cup
  • fresh coconut slices: ½ cup
  • brown sugar: 3tbsp
  • ice cubes: 3-4

The best way to prepare:

  • Make a light, brown syrup using sugar and water in a saucepan on low heat.
  • The syrup should be added to banana pieces and mixed thoroughly. Cook for about a minute until it thickens up and is ready to be transferred into a bowl. Set aside.
  • Add banana slices to a glass with a wide bottom and then pour sugar syrup on top. Finally, put almond milk over them and serve.
  • Salad or club sandwiches go great with it.

Fruit bananas provide your child with essential nutrients through several ways of consuming them. You can prepare different sweet and savory banana recipes with raw bananas and add bananas to a well-balanced diet. Banana regular consumption daily can benefit your child over time.


References

  1. Harvard: Bananas
  2. PBS: 8 things you didn’t know about bananas
  3. Food Data Central> USDA: [HISTORICAL RECORD]: BANANA, FDC ID: 362759
  4. NCBI: Health Benefits of Green Banana Consumption: A Systematic Review
  5. Springer Link: Synbiotic supplementation with prebiotic green banana resistant starch and probiotic Bacillus coagulans spores ameliorates gut inflammation in a mouse model of inflammatory bowel diseases
  6. NCBI: Production, application, and health effects of banana pulp and peel flour in the food industry
  7. Harvard Health Publishing: Fruit of the month: Bananas
  8. National Osteoporosis Foundation: Food and Your Bones — Osteoporosis Nutrition Guidelines
  9. NCBI: Bioactive compounds in banana and their associated health benefits – A review

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