Recipe: Heart-Healthy Banana Mousse

For a creamy dessert your guests will love, try our heart-healthy banana mousse. The bananas are a rich source of potassium, the fat-free Greek yogurt packs a protein punch and this tasty dessert has zero saturated fat.

Ingredients

• 2 tablespoons low-fat milk
• 3 teaspoons stevia (can substitute maple syrup or agave nectar)*
• 1 teaspoon vanilla
• 1 medium banana, cut in quarters
• 1 cup plain fat-free Greek yogurt
• 8 slices (1/4-inch each) banana

Directions

1. Place milk, sugar, vanilla and banana in blender.
2. Process for 15 seconds at high speed until smooth.
3. Pour mixture into small bowl, and fold in yogurt. Chill.
4. Spoon into four dessert dishes. Garnish each with two banana slices just before serving.

Ingredient health benefits

• Milk. You may remember that ad campaign from the ‘90s and aughts, but have you ever wondered if milk’s “got you,” too? The answer is a resounding yes! Milk has nutrients for strong bones and teeth, like phosphorus, calcium and vitamin K. It’s also a vegetarian-friendly complete protein, so it has all the amino acids you need to stay healthy. And it’s a good source of zinc, which your body uses in the healing process. Potassium and vitamin B12 are some lesser-known nutrients that milk provides, but they’re just as important! They help maintain your energy levels and keep your heart and brain in top shape.
• Stevia. The benefits of this popular, sugar-free sweetener are still up for debate. But some research suggests stevia may be an antioxidant, which lowers inflammation and suppresses harmful free radicals. It might also promote your kidney health.
• Banana. The belle of the bunch, bananas bring benefits that are blissfully budget-friendly. The minerals potassium and magnesium work together to maintain your heartbeat, regulate your blood pressure and help your muscles contract. And the fiber found in bananas promotes good digestion and may lower your risk of developing certain diseases like heart disease, high blood pressure and colorectal cancer. Sounds pretty a-peel-ing, right? Well, that’s not all! Bananas also contain essential vitamins like vitamin C and vitamin B6, which boost your immune cells, support your brain health and might even improve your mood.
• Greek yogurt. Providing the creamy base for this delectable dessert, Greek yogurt shares some benefits with milk, like protein and calcium to help maintain your nerve and muscle function. In fact, Greek yogurt has more protein than other types of yogurt, which will help satisfy your stomach for longer, and powerful probiotics to strengthen that “second brain” (your gut).

Nutrition information (per serving)

Makes 4 servings
Serving= 1/2 cup

Calories: 80*
Fat: 0 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 30 mg
Protein: 6 g
Carbohydrate: 15 g*
Sugars: 10 g*
Dietary fiber: 1 g
Potassium: 297 mg

*Substituting maple syrup or agave nectar for the stevia provides about 88 calories, 22 g carbohydrates and 12 g sugars.

— Recipe, slightly modified, from Keep the Beat: Heart Healthy Recipes from the National Heart, Lung and Blood Institute.