This Old Fashioned Banana Salad recipe is easy to make and so delicious! This is a very simple salad recipe that only requires 4 ingredients that you might already have in your kitchen. It’s easy to make and has just enough sweetness to balance out the tangy Raspberry Vinaigrette. I like my salads with a lot of fruit, so feel free to add more of either the bananas or raspberries depending on how sweet you like your salad.
Banana Pudding Fluff Salad
This recipe for Banana Pudding Fluff Salad is not your typical banana pudding. The ideal substitute for classic banana pudding, this simple no-bake dessert salad is packed with bananas and Nilla Wafers.
Fluff salads are something I’ve only recently discovered. Although we never had them growing up, I am aware that they are a common side dish on holiday tables everywhere. Since I didn’t like fruit as a child and most fluff recipes contain a lot of it, I definitely wouldn’t have tried them. Fruit is okay for me as an adult, but I will eat apples and bananas because they both go well in fluff.
I’m considering simple potluck foods and no-bake desserts now that spring has arrived and another summer is not far away. Since we enjoy entertaining in the summer and it’s really hot where I am, both of those categories are totally up my alley. The best side dishes for the entire spring and summer are fluffy salads!
This Banana Pudding Fluff isn’t your momma’s banana pudding, that’s for sure. It’s a Banana Pudding Fluff Salad that’s full of all the things you love about traditional banana pudding.
What is a fluff salad?
Let me briefly describe fluff salad in case you’re like me and had never heard of it before seeing it on Pinterest. A Fluff Salad is a dessert salad that is typically created with pudding, cool whip, fruit, marshmallows, and occasionally almonds. A fluff salad is a traditional dessert that has a pudding foundation with pineapple, pecans, and maraschino cherries in it. It is somewhat similar to ambrosia. Although I can’t say for sure, I’m guessing that it originated in the south or the midwest because, when I was growing up in California, it wasn’t a thing. It probably began in the 1970s, about the time Jell-O was developed.
Oranges, berries, cherries, and any other fruit you can think of are used to make fluffy salads. You can make fluff salads with any flavor of pudding mix, including vanilla, banana, pistachio, and cottage cheese. Really, the possibilities are unlimited and the sky is the limit.
Pudding, fruit, and marshmallows are essential ingredients for fluff salad.
This version of a fluff salad uses pudding mix and bananas to mimic a traditional banana pudding recipe with Nilla Wafers.
I make a fluff salad with either vanilla or banana pudding. You can use whatever you choose, but vanilla pudding and slices of banana are the typical ingredients for banana pudding.
What is Banana Pudding?
In a trifle dish or a 9×13-inch baking dish, banana pudding is frequently prepared and served. It typically consists of layers of vanilla pudding (either handmade or from a box), Nilla Wafers, chunks of banana, and whipped cream or cool whip. Butter cookies are a key ingredient in my favorite banana pudding, but you can substitute anything.
These two enduring family favorites are combined in this Banana Pudding Fluff Salad!
This fluff salad just only 6 ingredients and comes together quickly. The liquid needed to set the pudding mix is often just the canned fruit used to make a fluff salad, but since we’re using bananas, I had to add a little milk. I used half the amount specified on the package, or one cup, because I wanted a thicker combination.
How to make an easy Banana Pudding Fluff Salad
- Pudding mix and milk should be combined before setting.
- Cool Whip is typically used in conventional fluff recipes, so I went with that. Additionally, it is more stable; Cool Whip stands up better.
- If you don’t want your bananas to turn to mush, make sure they are ripe but not extremely so.
- The classic banana pudding cookie is a nilla wafer, but shortbread or butter cookies work just as well.
- The essential marshmallows give the salad the necessary FLUFF.
- Eat this within a day after storing it in the fridge so the cookies don’t get mushy and the bananas don’t turn brown.
Classic Fruit Salad with Old Fashioned Century Sauce
Bright and colorful fruit salad is complemented by an old fashioned sauce that changes how you enjoy fruit salad!
Keyword: fruit, holiday, picnic
Cook Time: 10 minutes
Total Time: 10 minutes
- 2 medium green apples diced
- 1 lb. strawberries diced
- 1 pt. blueberries
- 2 bananas sliced
- 1 C sweetened, shredded coconut
- 1 C chopped pecans (or walnuts)
Old Fashioned Century Sauce
- 1 C cream
- 3/4 C sugar
- 1/2 tsp vanilla
- Cream and sugar should be carefully heated over low heat in a small sauce pan. Stir the sugar until it dissolves. Cream should be stirred often while it warms. Remove from heat when sauce becomes thin and starts to boil. Include vanilla. Stir. Let it cool.
- In a bowl, combine chopped fruit and almonds. Top with sauce that has cooled. Again, gently toss. Serve right away or let it chill for up to 30 minutes in the fridge.
fast easy banana salad
- Total Time: 5 minutes
- Yield: 4 small servings 1x
- three bananas, peeled and sliced into 1/4″ slices
- 1 tablespoon warmed (not solid) coconut oil (you can also use butter, if your family can eat dairy)
- splash of maple syrup – about 1/8 cup or 2 tablespoons
- few sprinkles ground cinnamon to taste
- tiny pinch of sea salt – omit if using salted butter
Combine all ingredients in medium-sized bowl. Stir to incorporate. Enjoy!
Evidence-Based Health Benefits of Bananas
Welcome to Fresh Food Fast, where you can find exciting, easy-to-follow recipes and nutritional advice to help you eat healthier and have more fun while doing it.
The healthiest, most practical, tastiest, and least expensive fresh fruit you can purchase is the banana. They are therefore a fantastic option for anyone who wants to eat healthily.
Despite being native to Southeast Asia, they are widely available since they grow anywhere in warm temperatures. The Cavendish cultivar, the most typical kind discovered in food shops, begins firm and green but ripens to golden, soft, and sweet.
The several vital elements included in bananas may aid in weight loss, digestion, and heart health.
1. Rich in nutrients
Bananas contain a fair amount of fiber and several antioxidants. One regular-sized banana (126 grams) also boasts
- Calories: 112
- Fat: 0 grams
- Protein: 1 gram
- Carbs: 29 grams
- Fiber: 3 grams
- Vitamin C: 12% of the Daily Value (DV)
- Riboflavin: 7% of the DV
- Folate: 6% of the DV
- Niacin: 5% of the DV
- Copper: 11% of the DV
- Potassium: 10% of the DV
- Magnesium: 8% of the DV
Nearly all of the 112 calories in a banana come from water and carbohydrates. They don’t contain any fat or much protein.
Green, unripe bananas include primarily carbohydrate and resistant starch, an indigestible fiber that we’ll discuss later. The fruit’s flavor gets sweeter and its fiber content decreases as it ripens.
2. May improve blood sugar levels
Soluble fiber is abundant in bananas. Soluble fiber creates a gel by dissolving in fluids during digestion. Furthermore, it is the cause of the sponge-like feel of bananas.
Additionally, resistant starch, which your body cannot digest, is present in unripe bananas.
These two forms of fiber may work together to lower your blood sugar levels after eating. Additionally, they could control your hunger by delaying stomach emptying.
This indicates that despite having more carbs than other fruits, bananas won’t significantly raise blood sugar levels in healthy people. Although persons with diabetes can eat bananas, it’s not advisable to eat a lot of them at once.
3. May support digestive health
Improved digestion is one of the many health advantages of dietary fiber. An average medium banana contains 3 grams of fiber.
Unripe bananas contain resistant starch, a form of fiber that is a prebiotic. Prebiotics are unable to be digested and instead wind up in the large intestine, where they feed the good bacteria in your stomach.
Additionally, the fiber pectin, which is present in both ripe and unripe bananas, may aid in preventing constipation and softening stools.
Pectin has even been linked to studies in test tubes that suggest it may help prevent colon cancer, although human studies are still needed to validate this advantage.
4. May aid weight loss
The direct impact of bananas on weight loss has not been investigated. However, there are a few qualities in this well-known fruit that could help with weight loss.
First off, there aren’t many calories in bananas. Although a banana typically has more than 100 calories, it is nourishing and filling.
Numerous studies have connected eating more fiber-rich foods like fruits and vegetables to reduced body weight and weight loss.
Unripe bananas are also loaded with resistant starch, which makes them full and helps you feel less hungry. If you want to eat unripe bananas, try preparing them the same way you would plantains.
5. May support heart health
The mineral potassium is essential for maintaining heart health, particularly for controlling blood pressure. Few individuals get enough potassium in their diets, despite its significance.
A medium-sized banana (126 grams) provides 10% of the daily value (DV) for potassium, making bananas a convenient supply of the mineral.
Your blood pressure can be lowered by eating a diet high in potassium. Additionally, persons who consume plenty of potassium had up to a 27% lower risk of heart disease, according to earlier studies and animal studies.
Additionally, bananas have 8% of the Daily Value (DV) for magnesium, another element crucial for heart health.
Lack of magnesium may increase the risk of heart disease, raise blood pressure, and increase blood fat levels. Therefore, it’s crucial that you consume enough of the mineral through food or supplements.
6. Full of antioxidants
Bananas are a great source of dietary antioxidants, just like other fruits and vegetables.
They include flavonoids and amines, two classes of powerful antioxidants.
Numerous health advantages, including a decreased risk of heart disease and degenerative diseases, are associated with these antioxidants.
They aid in preventing the oxidative harm that free radicals do to your cells. Without antioxidants, free radicals can accumulate over time and harm your body if their levels become too high.
7. May help you feel fuller
Bananas’ soluble fiber may keep you full by giving your digestive system more volume and delaying digestion.
Moreover, considering their size, bananas have very little calories.
In comparison to other meals like processed or sugary boxed snacks, bananas are a more satisfying snack due to their low calorie and high fiber content.
Bananas are low in protein, a macronutrient that is very satisfying. So try eating a sliced banana with protein-rich foods like Greek yogurt as a snack to stave off hunger, or incorporate a banana into a protein smoothie.
8. May improve insulin sensitivity when unripe
Type 2 diabetes and other chronic illnesses, including insulin resistance, are at high risk.
According to several studies, routinely consuming resistant starch, such as that found in unripe bananas, may enhance insulin sensitivity. This might increase your body’s sensitivity to the hormone that controls blood sugar.
However, additional analysis is required to determine how the resistant starch found in bananas may impact insulin sensitivity.
9. May improve kidney health
Potassium is essential for maintaining good kidney function and controlling blood pressure.
Bananas are a fantastic dietary source of potassium, which may be particularly advantageous for maintaining kidney function.
One study found a relationship between potassium and lower blood pressure and a slower course of renal disease in over 5,000 individuals with early-stage chronic kidney disease.
However, some individuals with advanced kidney disease or those undergoing dialysis need to limit their potassium consumption. Before boosting your potassium consumption, see your medical team if you fall into one of these groups.
10. May support exercise recovery
It’s been said that bananas are the ideal nourishment for athletes. This is mostly because they include carbohydrates that are simple to digest and the minerals potassium and magnesium, both of which function as electrolytes.
During intense exercise, your sweat contains electrolytes that you lose. Exercise-related muscular cramps and soreness may be lessened by replenishing your body with potassium and magnesium after perspiring, such as by eating a banana.
However, there is a paucity of particular study on how bananas affect exercise performance, cramping, and recuperation.
However, bananas are a fantastic source of nutrition before, during, and after physical activity.