Serves: 2 Est. cost: $3.06 Est. cost per serving: $1.55
Ingredients:
• 1 banana
• 2 cups milk (or water or milk alternative)
• 1 tsp honey
• 1/4 tsp ground cinnamon, plus for topping
• 1 tsp vanilla extract
• Pinch of salt
• 1/3 cup cream of wheat (oatmeal, cream of rice, cream of buckwheat)
• Optional: Sliced bananas, blueberries, strawberries
Equipment: Medium saucepan, measuring cup, measuring spoon, small bowl, fork, stove, whisk
Directions:
- In a small bowl, smash the banana until smooth, and a few lumps remain. Set aside.
- In a medium saucepan, over mediumhigh heat add milk and bring to a simmer.
- Stir in banana, honey, ground cinnamon, vanilla extract, salt, and Cream of Wheat. Wisk until fully incorporated for 2-3 minutes until desired thickness is reached.
- Serve immediately topped with fresh fruit and additional cinnamon (optional).
Health Benefits: Honey, an alternative to refined sugar, is a natural sweetener. When purchasing honey, local raw honey has the most benefits. Local honey can strengthen your immune system and can help with seasonal allergies. Bananas are high in potassium, which helps to regulate fluid levels and the movement of nutrients in the body. It also helps with muscles and nerves and can help reduce the effects of muscle spasms.
Nutrition Facts:
Serving Size: 1 serving
Amount per serving……. % Daily Value
Calories…………….237 kcal…….….12%
Total Fat…………………2.4 g….…….4%
Saturated Fat…………0.5. g…………3%
Trans Fat……………….0 g
Cholesterol……….…27.4 mg.….9 %
Sodium……….….…215.5 mg…………9%
Total Carbohydrate……50.3….……17%
Dietary Fiber……….3.5 g…….…14%
Sugars……………….23.1 g
Protein…………………….5.3 g….11%
Vitamin A…….1% Vitamin C…….0%
Calcium……….2% Iron………….10%
*Percent Daily Values are based on a $2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Full info at www.cronometer.com.
References: Kelley Robertson Maryland University of Integrative Health
