NUTS ABOUT BANANAS

This has been a standby snack for me for literally years. I give credit to a beautiful friend of mine - Sissi, a French woman of great style ..... she truly lived (and lives) her truth in Southern Spain, living off-grid and simply .... an inspiration. I loved visiting with her, we'd do yoga in her yurt and I'd never know who would join us: it ranged from a pet pot bellied pig to kittens she had found abandoned. A meal with Sissi was often sliced banana with an almond or walnut delicately balanced on top of each slice ..... eaten slowly and mindfully ... always with a smile.

Whenever I have this snack, I always smile and think of Sissi.

A snack of bananas plus unsalted, natural nuts is a really good combination because you get both quick energy and longer-lasting nourishment. I also try and present it with 'style' as my French friend always did, sliced on a pretty plate... it nourishes our soul as well as our body!

On the more practical side:

Bananas are rich in natural carbohydrates, so they give you a gentle energy boost without the “crash” you might get from sugary snacks.

They are also high in potassium, which supports healthy blood pressure, muscle function, and hydration.

The fibre in bananas helps digestion, supports gut bacteria, and can help you feel fuller for longer.

Bananas also provide vitamin B6, vitamin C, magnesium, and antioxidants.

Unsalted natural nuts add protein, healthy fats, and extra fibre, which slow down digestion and help keep blood sugar steadier.

This means that when you eat nuts with a banana, you are likely to feel satisfied for longer and avoid a sharp rise and fall in energy.

Nuts are also good for heart health because they contain mainly unsaturated fats rather than unhealthy saturated fats.

Different nuts bring slightly different benefits:

• Almonds are rich in vitamin E, magnesium, and antioxidants.

• Walnuts provide plant omega-3 fats that may support the heart and brain.

• Cashews contain magnesium, potassium, and healthy fats.

• Pistachios are especially high in protein and fibre.

• Pecans (my favourites) are rich in healthy monounsaturated fats, antioxidants, and minerals such as zinc and magnesium, which may support heart health and help reduce inflammation.

By using nuts that are unsalted, you avoid the extra sodium that can contribute to high blood pressure. In fact, the potassium in bananas and nuts may help counterbalance excess salt in the diet and support heart health.

A simple snack like one banana with a small handful of mixed nuts is a very balanced choice for energy, digestion, heart health, and keeping hunger at bay.

Here are six simple, healthy snack ideas I often eat, that give a nice mix of protein, fibre, and healthy fats:

1. Banana and a handful of unsalted mixed nuts — filling, portable, and great for steady energy.

2. Plain Greek yogurt with berries — high in protein, with fibre and antioxidants from the fruit. On the island, the blueberries are available and SO juicy at the moment. I, for the first time, am not travelling this Summer so am growing raspberries, gooseberries and strawberries.

3. Apple slices with natural peanut or almond butter — the fruit provides fibre while the nut butter adds healthy fats and protein. Or, sometimes I'll have the apple slices with a boiled egg - very filling.

4. Carrot and cucumber sticks with hummus — crunchy, satisfying, and full of fibre and plant protein.

So Sissi, your signature 'dish' is passed on!

Enjoy xxx Maddie