Category: Health

Banana Pancakes Recipe

July 29, 2025
Pancakes Topped With Banana Slices

Banana Pancakes Recipe

INGREDIENTS

  • 1 cup all-purpose flour
  • 1 tablespoon white sugar
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • 1 egg, beaten
  • 1 cup milk
  • 2 tablespoons vegetable oil
  • 2 ripe bananas, mashed

DIRECTIONS

  • Gather all ingredients.
  • Combine flour, white sugar, baking powder, and salt in a bowl. Mix together egg, milk, vegetable oil, and bananas in a second bowl. Stir flour mixture into banana mixture; batter will be slightly lumpy.
  • Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
  • Cook until pancakes are golden brown, 3 to 5 minutes per side. Serve hot.

SUGGESTED TOPPINGS

  • Maple or Pancake Syrup
  • Honey & Peanut Butter
  • Fruit & Whipped Cream
  • Nutella
  • Jam or Jelly

Recipe Source: AllRecipes.com

Bananas: Nutritional Facts and Wellness Boost

July 28, 2025
Fresh Bananas

What Are Bananas?‘

Bananas are a soft, sweet, edible tropical fruit. They are elongated and curved and covered with a peel. When ripe, bananas are eaten raw as a dessert or snack. About 93% of its calories come from carbohydrates, while 75% is water. Botanically bananas are classified as a berry.

A medium banana is about 105 calories. With a GI index of 48, they are considered a low glycemic food, meaning bananas don’t cause high spikes in blood glucose levels.

What Are The Health Benefits of Bananas?

Bananas provide a quick energy boost due to their high natural carbohydrate content. Bananas contain Vitamin B6, which plays an important role in converting food to energy. The fiber in bananas helps to regulate blood sugar levels , providing a steady release of energy.

How To Incorporate Bananas Into Your Diet

  • Convenient Snack
  • Banana Smoothie
  • Bake Banana Bread, Cookies or Muffins
  • Cereal Topping
  • Frozen Banana Ice Cream

Kefir: A Probiotic Powerhouse For Adults 55+

July 25, 2025
Strawberry Kefir Beverage

What Is Kefir?

Kefir is a fermented milk beverage that tastes like liquid yogurt. It is considered a superfood owing to its high nutritional profile. Kefir is available in plain and flavored varieties.

What Are The Health Benefits for Older Adults

  • Promotes gut health.
  • Maintains strong bones.
  • Fights off illness causing harmful bacteria.
  • Maintains healthy muscles.
  • Helps manage blood sugar.
  • Helps to release stress.

What Nutrients Are In Kefir?

  • Calcium
  • Vitamin D
  • Phosphorus
  • Magnesium
  • Vitamin K
  • Protein
  • Vitamin B2
  • Vitamin B12 (Riboflavin)

How To Incorporate Kefir Into Your Diet

  • Add it to a smoothie.
  • Blend with protein powder.
  • Dressing for salad.
  • Drink it chilled.
  • Pour over cereal.
  • Combine with fruit.
  • Add it to a dip.
  • Substitute for buttermilk in baking.

Yogurt with Live Cultures: A Digestive Ally for Adults 55+

July 24, 2025
A Bowl of Fresh Plain Yogurt

What Is Yogurt?

Yogurt is a fermented dairy product made by adding specific bacterial cultures to milk. Yogurt has a smooth texture and a mildly sour flavor. Some of the bacterial cultures used to produce yogurt are Lactobacillus bulgaricus, Lactobacillus acidophilus, and Streptococcus thermophilus.

By incorporating yogurt with live cultures into your diet, you can enjoy its health benefits while adding variety to your meals.

What Are The Health Benefits for Older Adults

  • Supports Digestive Health: The probiotics in live-culture yogurt can help maintain a balanced gut microbiome, aiding digestion and nutrient absorption.
  • Boosts Immune Function: Regular consumption may enhance the immune system, reducing the risk of infections.
  • Improves Bone Health: Yogurt is a good source of calcium and vitamin D, essential for maintaining strong bones.
  • Enhances Nutrient Intake: It’s rich in protein, B vitamins, and other nutrients that are vital for overall health.

What Are The Nutritional Benefits of Yogurt?

  • Calcium: Supports strong bones and teeth; one cup provides approximately 30% of the daily recommended intake.
  • Vitamin D: Often fortified in yogurt, it enhances calcium absorption and supports immune function.
  • B Vitamins: Rich in B12 and riboflavin, which may protect against heart disease and certain neural tube birth defects.
  • Phosphorus & Magnesium: Essential for bone health and energy production.
  • Probiotics: Live cultures like Lactobacillus and Bifidobacterium promote a balanced gut microbiome, aiding digestion and immune health.

How To Incorporate Yogurt Into Your Diet

  • Smoothies: Blend yogurt wi th fruits and a splash of water or juice for a nutritious drink.
  • Salad Dressings: Mix yogurt with herbs and spices to create a creamy dressing.*
  • Marinades: Use yogurt to tenderize meats and add flavor.
  • Dips: Combine yogurt with cucumbers, garlic, and herbs for a refreshing dip.
  • Baking: Substitute yogurt for sour cream or butter in recipes to reduce fat content.

Sources: BonAppetit.com, Healthline, Medical Advocacy & Outreach

Chilled Yellow Squash Soup With Dill

July 22, 2025
Yellow Squash Soup

Chilled Yello Squash Soup With Dill Recipe

INGREDIENTS

  • 2 tablespoons olive oil
  • 2 pounds yellow summer squash – halved, seeded, and sliced
  • 1 onion, chopped
  • 2 quarts vegetable broth
  • 4 ounces plain yogurt
  • salt and pepper to taste
  • ½ teaspoon lemon juice, or to taste
  • 2 tablespoons minced fresh dill

DIRECTIONS

  • Heat olive oil in a large saucepan over medium heat and cook onion until soft and translucent, about 5 minutes. Add yellow squash. Cook and stir until starting to soften, about 5 minutes. Pour in broth and bring to a simmer. Cover, reduce heat, and simmer until soft, about 20 minutes.
  • Puree soup using a stick blender until smooth. Let cool to lukewarm. Stir in yogurt and season with salt, pepper, and lemon juice. Stir in dill and chill in the refrigerator at least 4 hours. Serve chilled.

Recipe Source: AllRecipes.com

Why Yellow Squash is Great for Healthy Aging

July 21, 2025
Yellow Squash

What Is Yellow Squash?

Yellow squash is a type of summer squash that belongs to the Cucurbitaceae family, which also includes cucumbers, pumpkins, and melons. It’s typically harvested while still immature, which gives it a tender texture and mild, slightly sweet flavor. Yellow squash is commonly used in a variety of dishes, both cooked and raw.

Botanically, yellow squash is actually a fruit since it comes from a flower and contains seeds. Foods such as tomatoes, cucumbers, and bell peppers are also considered fruits by botanists, but treated as vegetables in the kitchen.

What Are The Nutritional Benefits of Yellow Squash?

Yellow Squash is a nutritious vegetable, rich in vitamin C, fiber, vitamin B6, folate, beta-carotene, potassium, fiber, lutein, manganese, antioxidants, and low in saturated fat and cholesterol. Yellow squash is low in calories and has a low glycemic index of about 15. These factors makes it a popular choice for healthy cooking.

Nutritional Support and Healthy Aging

Yellow squash offers several nutritional benefits that support healthy aging, thanks to its content of vitamins, minerals, fiber, and antioxidants. Here’s how it contributes to aging well.

  • Brain and cognitive health
  • Heart health
  • Eye health
  • Bone health
  • Muscle maintenance and metabolism
  • Immune support and cellular protection
  • Digestive health

How To Prepare Yellow Squash

  • Sautéed, grilled, roasted, or steamed.
  • Added to stir-fries, casseroles, soups, or salads.
  • Spiralized as a low-carb pasta alternative.