Bananas are one of the healthiest foods taking up space in the fruit bowl, they are a great on the go snack, and the best way to liven up your bowl of cereal, but do you know specifically what benefits bananas have? I can promise you it is much more than just potassium (even though that is what they are known for). Did you know that as the banana ripens and loses its green color, the fiber content drops?
- One banana contains 12% of the Daily Value of Vitamin C, 11% of the DV of Copper and 8% of the DV of Magnesium (compared to the 10% of Potassium)
- There is about 110 calories in a banana from water, carbs, and one gram of protein, but bananas contain no fat
- Bananas are rich in soluble fiber, this is what gives them their sponge-like texture. This fiber helps improve blood sugar levels.
- The fiber that is found in an unripe banana is a prebiotic helping digestion and preventing constipation.
Recipes:
Banana Bread (Simplyrecipes.com)
- 2-3 medium Very Ripe Bananas, peeled and mashed
- 1/3 cup Butter, melted
- 1/2 teaspoon Baking Soda
- 1 pinch Salt
- 3/4 cup Sugar
- 1 large Egg, beaten
- 1 teaspoon Vanilla Extract
- 1 1/2 cups All-Purpose Flour
Preheat the oven to 350°F (175°C), and butter an 8 x 4-inch loaf pan.
In a mixing bowl, mash the ripe bananas with a fork until completely smooth. Stir the melted butter into the mashed bananas.
Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.
Pour the batter into your prepared loaf pan. Bake for 55 to 65 minutes at 350°F (175°C), or until a toothpick or wooden skewer inserted into the center comes out clean. A few dry crumbs are okay; streaks of wet batter are not. If the outside of the loaf is browned but the center is still wet, loosely tent the loaf with foil and continue baking until the loaf is fully baked.
Remove from oven and let cool in the pan for a few minutes. Then remove the banana bread from the pan and let cool completely before serving. Slice and serve. (A bread knife helps to make slices that aren't crumbly.)
Banana Pancakes (allrecipes.com)
- 1 cup All-Purpose Flour
- 1 tablespoon White Sugar
- 2 teaspoons Baking Powder
- 1/4 teaspoon Salt
- 1 Egg, beaten
- 1 cup Milk
- 2 tablespoons Vegetable Oil
- 2 Ripe Bananas, mashed
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.
Banana Thai Curry (Liveeatlearn.com)
- Rice to serve
- 1 cup Sugar Snap Peas
- 2 tablespoons Oil, divided
- 3 Bananas
- 1/2 cup Diced Onion
- 1 tablespoon freshly grated Ginger
- 2 tablespoons Thai Red Curry Paste
- 1 14-ounce can Coconut Milk
- 2 cups Vegetable Broth
- 1 tablespoon Soy Sauce
- 1 tablespoon Chili Garlic Sauce
- 1 cup Red Lentils
Prep: Prepare rice according to instructions on the package. Clean sugar snap peas and set aside.
Caramelize Bananas: Slice bananas into ½ inch thick rounds. Heat 1 Tbsp of oil in a large wok over medium/high heat and add the bananas. Cook until lightly browned, about 3 minutes on each side. Remove bananas and set aside.
Flavor Makers: To the same wok add remaining 1 Tbsp of oil, heating to medium. Add the onion, ginger, and curry paste, cooking until onion is soft, about 3 minutes.
The Rest: Add coconut milk broth, soy sauce, and chili garlic paste. Bring to a gentle simmer, then add lentils. Cook until lentils are soft, about 5 to 7 minutes.
Assemble: To serve, spoon rice into serving bowls, followed by curry. Top with sugar snaps and a few banana slices.
