Sweet and creamy bananas are a fruit most children enjoy. In addition to counting as a serving of fruit, one medium banana provides 22 percent of the recommended dietary allowance for vitamin B6 and 17 percent for vitamin C, based on a 2,000-calorie diet. A banana also provides 3 g of fiber and 422 mg of potassium. If your kids are tired of plain, old bananas, dress them up in fun ways to keep children eating healthy.
Kabobs
Kids like foods on a stick. Thread sliced bananas on a bamboo skewer with strawberries, grapes and cubes of melon. Serve with a yogurt dipping sauce, made with plain, nonfat yogurt and a small amount of honey. You will provide your child with multiple servings of fruit, some dairy and minimal added sugar.
Parfait
Layer banana slices with granola and vanilla low-fat yogurt. Top with fresh sliced strawberries. Choose a whole-grain granola made with oats and whole wheat for the most nutritious option.
Rolls
Cut bananas into 1-inch cylinders and roll in peanut butter and crushed cereal such as crisped rice or corn flakes. Serve with a toothpick for easy eating. The peanut butter provides healthy fats and protein.
Smoothie
Blend frozen bananas with soy milk, a drop of vanilla extract and honey. Serve in a tall glass with shaved dark chocolate curls. Choose dark over milk chocolate, as it contains more antioxidants.
Wrap
Use a whole-wheat flour tortilla to make a healthy banana wrap. Spread almond butter or sunflower-seed butter on the tortilla and place a whole, peeled banana in the center. Roll the tortilla around and cut into slices. Both almond and sunflower-seed butter provide healthy unsaturated fats, and the whole-wheat tortilla offers fiber and B vitamins.
Muffins
Use an overripe banana to create healthy, snack-sized mini-muffins. Stir together the banana, 1/3 cup of applesauce, 1 tsp. of vanilla, 1/2 cup of agave nectar, two egg whites and 1/2 cup of soy milk. Add 2 cups of whole-wheat flour, 1/2 tsp. of cinnamon, 2 tsp. of baking powder, 2 tbsp. of flaxseed meal and a pinch of salt. Add fresh or frozen blueberries and bake at 350 degrees Fahrenheit for 20 minutes or until cooked through.
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