Bananas : A Nutrient-Rich Food Choice for Your Diet

The average American eats 27 pounds of bananas every year — and it’s no wonder, bananas not only taste great, they are also good for your health.

As an excellent source of dietary fiber, complex carbohydrates, vitamins and other nutrients, bananas are low in calories, have no fat, sodium or cholesterol. So, incorporating them into your diet just makes sense.

While bananas on their own make a great snack, they can also be enjoyed in appetizers, desserts, salads, smoothies, and baked goods, too.

For a sweet and savory delight, try this recipe for Healthy Coconut Crusted Chiquita Banana & Shrimp Skewers with Hazelnut Habanero Mole Dipping Sauce.


• 1 cup all-purpose flour

• 1 tsp. paprika

• 1 tsp. salt

• 1/2 tsp. freshly ground pepper

• 2 egg whites

• 1 egg, beaten

• 1 cup panko breadcrumbs

• 1 cup sweetened shredded coconut

• 1/2   tsp. grated ginger

• Zest of 1 lime

• 1 large habanero pepper (seeded and stem removed) (optional)

• 1 small onion, chopped

• 1 clove garlic

• 1 cup tomato purée

• 1/2 cup sodium-reduced chicken broth

• 1/3 cup hazelnut spread

• 2 Tbsp. tomato paste

• 1 tsp. salt

• 1/2 tsp. cinnamon

• 1/2 tsp. chili powder

• 1/4 tsp. ground cloves

• 1/4 tsp. cumin

• 1 Tbsp. coconut oil


• Mole sauce: Place habanero, onion, garlic, tomato purée, chicken broth, hazelnut spread, tomato paste, salt, cinnamon, chili powder, cloves and cumin in food processor. Purée until well combined.

• Melt the coconut oil in a sauté pan over medium heat. Add mole sauce to the pan and simmer over medium for 30 minutes, remove from heat. Cool to room temperature.

• In a bowl, combine flour, paprika, salt and pepper. In a second bowl, whisk together egg whites and egg. In a third bowl, combine panko, shredded coconut, ginger and half the lime zest.

• Coat banana slices and shrimp in the flour mixture, egg and coconut mixture.

• Heat 2 tbsp of oil in a large skillet over medium. Fry banana in batches, about two to three minutes, turning frequently until golden. Add more oil, if necessary. Fry shrimp in batches, about four to five minutes, turning frequently until coating is golden and shrimps are pink.

• Remove from oil and drain on paper towel-lined plate. Skewer two banana slices and two shrimp onto five skewers. Serve with sauce and garnish with remaining lime zest.

When shopping, look for bananas that were farmed responsibly. For example, Chiquita is committed to reducing its carbon emissions by 30 percent by 2020, recycles 2,000 metric tons of plastic bags and twine used on company farms annually, and is committed to reforestation efforts in the regions where they farm.

For more recipes and Chiquita fun, visit or download the Chiquita FanFun app.

Bananas are a great nutrient-dense power food, providing natural energy to fuel active lives. Pack a banana wherever you go and you’ll always have a quick, convenient source of nutrition to pick you up and keep you going.

51 thoughts on “Bananas : A Nutrient-Rich Food Choice for Your Diet

  1. The squad were in a particularly embracing mood at Carrington on Wednesday as fans were treated to autographs and the odd selfie with their favourite United superstars. Manchester United stars sign autographs and pose for pictures with fans as they report for training ahead of Premier League clash with Swansea

  2. Have you ever considered about including a little bit more than just your articles? I mean, what you say is important and everything. However just imagine if you added some great photos or videos to give your posts more, “pop”! Your content is excellent but with images and clips, this website could certainly be one of the most beneficial in its niche. Awesome blog!

  3. Good post. I be taught one thing more challenging on completely different blogs everyday. It’s going to always be stimulating to read content from other writers and apply somewhat something from their store. I’d choose to use some with the content on my weblog whether or not you don’t mind. Natually I’ll offer you a link in your net blog. Thanks for sharing.

  4. Valuable info. Lucky me I found your site by accident, and I’m shocked why this accident did not happened earlier! I bookmarked it.

  5. Hey there! I’ve been reading your website for some time now and finally got the courage to go ahead and give you a shout out from Houston Tx! Just wanted to mention keep up the fantastic work!

  6. I do like the manner in which you have presented this specific challenge and it really does supply me a lot of fodder for thought. On the other hand, coming from everything that I have witnessed, I really hope as other responses pile on that men and women keep on issue and don’t embark upon a tirade involving the news of the day. All the same, thank you for this fantastic point and while I can not really go along with it in totality, I regard your point of view.

  7. I’m still learning from you, as I’m improving myself. I absolutely liked reading everything that is posted on your website.Keep the stories coming. I loved it!

  8. Wow that was strange. I just wrote an extremely long comment but after I clicked submit my comment didn’t show up. Grrrr… well I’m not writing all that over again. Regardless, just wanted to say excellent blog!

  9. I’ve read some good stuff here. Definitely worth bookmarking for revisiting. I surprise how much effort you put to make such a fantastic informative web site.

  10. Have you ever thought about including a little bit more than just your articles? I mean, what you say is important and everything. However imagine if you added some great images or video clips to give your posts more, “pop”! Your content is excellent but with images and clips, this site could undeniably be one of the greatest in its field. Amazing blog!

  11. Thanks for the sensible critique. Me & my neighbor were just preparing to do some research on this. We got a grab a book from our area library but I think I learned more clear from this post. I am very glad to see such magnificent information being shared freely out there.

  12. Thanks for the auspicious writeup. It in fact was once a enjoyment account it. Glance complicated to more added agreeable from you! By the way, how could we communicate?

  13. Hello there! This post couldn’t be written any better! Reading through this post reminds me of my old room mate! He always kept talking about this. I will forward this page to him. Pretty sure he will have a good read. Thanks for sharing!

  14. Hello, I think your site might be having browser compatibility issues. When I look at your blog site in Opera, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, very good blog!

  15. Skutecznosc Viagry jest potwierdzona badaniami, ktore wykazaly, iz jest to lek na potencje bezpieczny i o odpowiednim dzialaniu, wywolujacym pozadane reakcje organizmu. Badanie zostalo przeprowadzone na mezczyznach zmagajacych sie z zaburzeniami erekcji. Przyjmowali oni 3 rozne dawki sildenafilu, a dokladnie 25 mg, 50 mg i 100 mg, czyli takie, ktore obecnie sa dostepne w sprzedazy. Na podstawie reakcji ich organizmu wyciagnieto nastepujace wnioski:

  16. I precisely needed to thank you very much once more. I am not sure what I could possibly have gone through without the hints shown by you about this field. It actually was a very scary issue in my opinion, but viewing a new specialised technique you dealt with it forced me to cry with happiness. I’m happy for this support and even believe you find out what a great job you are undertaking training others through your web site. More than likely you’ve never got to know any of us.

  17. I would like to thnkx for the efforts you have put in writing this website. I am hoping the same high-grade site post from you in the upcoming as well. In fact your creative writing abilities has inspired me to get my own web site now. Really the blogging is spreading its wings quickly. Your write up is a good example of it.

  18. Thanks for ones marvelous posting! I actually enjoyed reading it,
    you can be a great author. I will always bookmark your blog and will come back
    at some point. I want to encourage one to continue your
    great job, have a nice afternoon!

  19. Your home is valueble for me. Thanks!? This site can be a walk-by means of for the entire information you wished about this and didn know who to ask. Glimpse right here, and also you l positively uncover it.

  20. Unquestionably imagine that that you said. Your favorite reason seemed to be at the internet the easiest thing to be aware of. I say to you, I certainly get irked at the same time as other people consider concerns that they plainly don’t recognise about. You managed to hit the nail upon the top as neatly as defined out the whole thing with no need side-effects , folks could take a signal. Will probably be back to get more. Thank you

Leave a Reply