Bananas

(03)

Bananas

       

           Why they’re good for you: 

Bananas are high in potassium, which aids blood pressure and is critical for the proper function of the muscular and digestive systems. They’re also high in fiber, which means they’ll keep you fuller for longer.

How to eat them:

Bananas are a great to-go food. Add a dollop of peanut butter for a sweet and savory snack. Sliced bananasare a great breakfast staple for cereals, yogurts and smoothies.

Serving size: 1 small banana

Calories: 90

Recipe: Chocolate Smoothie with Avocado and Banana

Yield: 2 servings
Ingredients
2 cups vanilla soy milk
½ avocado, pitted and peeled
1 medium banana, peeled
¼ cup unsweetened cocoa powder
2 individual packets Splenda
Place all ingredients in a blender and process until smooth. Serve immediately.

Nutrition per serving (12 oz.):
Calories: 252
Fat: 12 g
Sodium: 102 mg
Carbohydrates: 33 g
Dietary fiber: 8 g
Sugars: 8 g
Protein: 11 g
Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.co

                                                                          (04)

   

Sweet Potatoes

     

 Why they’re good for you: 

    Not only are they tasty, but sweet potatoes also pack high levels of potassium that help lower your blood pressure and reduce stroke risk. If you eat the skin, you get a filling dose of fiber too.

How to eat them: Bake, mash or boil them or add them to soups or casseroles.

Serving size: 1 cup cooked

Calories: 180

Recipe: Dr. Janet’s Roasted Sweet-Potato Fries
Yield: 4 servings
Ingredients
4 small sweet potatoes, scrubbed and dried (about 1 ½ lb.)
3 tablespoons olive oil
1 teaspoon salt-free seasoning blend
¼ cup minced fresh rosemary (from one small bunch)
Preheat oven to 425°F. Cover a large baking sheet with aluminum foil. Halve potatoes lengthwise and then cut each piece in half again into 4 wedges and place in a large bowl. Toss with oil, salt-free seasoning blend and rosemary. Place potatoes on baking sheet in a single layer, with the cut side of potatoes down. Bake for 15 minutes. With tongs, turn the potatoes over to place the other cut side down. Return to the oven and bake for an additional 15 minutes. Serve immediately.

Nutrition per serving (8 fries):
Calories: 238
Sodium: 94 mg
Fat: 10 g (EPA 0 g, DHA 0 g, ALA 0 g)
Carbohydrates: 35 g
Dietary fiber: 5 g
Sugars: 7 g
Protein: 3 g
Recipe excerpted from the upcoming Blood Pressure Down by Janet Bond Brill, Ph.D., R.D., LDN (Three Rivers Press, May 2013). To learn more about this book, visit DrJanet.com