The United States’ love affair with bananas makes them the country’s most consumed fresh fruit. It was in India, about 4,000 years ago, when they were first grown. Bananas were brought to America by Portuguese and Spanish missionaries. This is how they got there. As a result of the high concentration of carbs as well as potassium that bananas contain, many athletes choose to consume bananas as their primary source of fruit. (From the 1992 edition of the Wellness Encyclopedia of Food and Nutrition)
Bananas provide low to moderate levels of many vitamins and minerals, including vitamin B6, vitamin C, manganese, and potassium. Banana consumption may be linked to a lower risk of colorectal cancer, as well as a decreased risk of breast cancer and carcinoma in women. In India, the juice that is taken from the corm is used as a home medicine for jaundice, sometimes in combination with honey, and for stones. In addition, jaundice may be treated with the juice.
Bananas are great for young children and babies, and they are also helpful in dieting since they satiate appetites and are low in fat. Bananas are fantastic for young children and infants. Due to the fact that they are so gentle, those who suffer from digestive disorders and convalescents might benefit from consuming them.
Bananas that have brown patches and are extremely mushy should be avoided. Choose the bananas that have a pleasing hue that is consistent with the variety. Pick fruit that is not bruised and is still nice and firm. When the golden skin becomes spotted with brown, this indicates that the meat has attained its optimal eating quality. Bananas that have green tips or almost no yellow tint at all have not yet reached their full taste. When bananas have a pungent odor, this indicates that they have become overripe.
The following websites used as sources for this article: www.fruitsandveggiesmatter.gov, www.wikipedia.org, and www.health-care-clinic.org.
Crumb Topped Banana Muffins
Ingredients:
1 1/2 cups flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
3 large ripe bananas, mashed
3/4 cup sugar
1 egg, lightly beaten
1/3 cup butter, melted
Topping
1/3 cup packed brown sugar
1 tablespoon flour
1/8 teaspoon cinnamon, to taste
1 tablespoon cold butter
1/4 cup chopped nuts (optional)
Prep Time: 12 mins
Total Time: 32 mins
Directions:
1. In lg bowl, mix the 1st 4 ingredients.
2. Mix bananas, sugar, egg and butter.
3. Stir into dry mixture just until moistened.
4. Fill muffin cups 3/4 full.
5. Combine first 3 topping ingredients.
6. Cut in butter until crumbly.
7. Sprinkle over muffins.
8. Bake at 375° for about 20 minutes, until muffins test done.
9. Cool in pan for 10 minutes.
Servings: 12
Low-Fat Banana Bread
Ingredients:
4 very ripe bananas
1 1/2 cups all-purpose flour
1 cup white sugar
2 tablespoons butter, softened
1 teaspoon vanilla extract
1 teaspoon baking soda
1/2 teaspoon baking powder
1 egg
2 tablespoons applesauce
Prep Time: 5 mins
Total Time: 55 mins
Directions:
1. Mash bananas in a bowl.
2. Add all other ingredients and mix well.
3. Pour into 2 greased loaf pans (or you can pour it all into one, but it rises enough that you can split it in half).
4. Bake at 350 degrees for 50 to 60 minutes, or until toothpick inserted into center of cake comes out clean.
Servings:12-16
Yield: 2 loaves
Old Fashioned Banana Pudding
Ingredients:
1 cup sugar
3 eggs, beaten
1 dash salt
2 tablespoons cornstarch
2 cups milk
1 teaspoon vanilla
3 -4 ripe bananas, sliced
vanilla wafer
Prep Time: 40 mins
Total Time: 1 hr
Directions:
1. Mix sugar and eggs together.
2. Add salt, cornstarch, and milk.
3. Bring to a boil over medium-high heat, stirring constantly; cook until thickened.
4. Remove from heat; add vanilla and mix well.
5. In serving bowl, layer the wafers, bananas, and the pudding.
Servings: 6-8
Banana Cream Pie
Ingredients:
8 tablespoons cornstarch
1 1/4 cups sugar
4 eggs, slightly beaten
4 cups cold milk
2 tablespoons butter
2 teaspoons vanilla
1 pinch salt
3 bananas, sliced diagonally
Prep Time: 30 mins
Total Time: 1 hr
Directions:
1. Ingredients for 10″ BAKED pie shell.
2. MIX cornstarch, sugar, salt.
3. ADD to COLD milk in a medium size saucepan.
4. STIR to dissolve.
5. Cook mixture over MEDIUM heat (Stir constantly to prevent scorching) until bubbly.
6. Pour 1/4 of the hot mixture into beaten eggs.
7. Mix thoroughly.
8. Return mixture to the saucepan.
9. Continue cooking until mixture comes back to”bubbling” and is thick.
10. Blend in butter and vanilla.
11. Pour half of the mixture into 10″ baked pie shell.
12. Cover the top with sliced bananas.
13. Pour remainder of the mixture on top of the bananas.
14. Let the filling cool– then refrigerate until firm.
15. Top the pie with sweetened whipped cream and serve!
Servings: 8
Yield: 1 10″ pie
Quick n Easy Strawberry and Banana Smoothie
Ingredients:
250 g strawberries, hulled
1 medium banana, peeled and roughly chopped
300 ml 1% low-fat milk
150 ml natural yoghurt
15 ml spoon clear honey
Prep Time: 5 mins
Total Time: 5 mins
Directions:
1. Place all the above ingredients into a blender and blend until smooth.
2. Adjust the sweetness according to taste and pour into serving glasses.
Servings: 3-4
Mimi’s Giant Whole-Wheat Banana-Strawberry Muffins
Ingredients:
2 eggs
1/2 cup unsweetened applesauce
1/4 cup vegetable oil
3/4 cup packed brown sugar
1 teaspoon vanilla extract
3 bananas, mashed
2 cups whole wheat flour
1 teaspoon baking soda
1 tablespoon ground cinnamon
1 cup frozen sliced strawberries
Prep Time: 15 mins
Total Time: 35 mins
Directions:
1. Preheat the oven to 375 degrees F (190 degrees C). Grease 12 large muffin cups, or line with paper liners.
2. In a large bowl, whisk together the eggs, applesauce, oil, brown sugar, vanilla and bananas. Combine the flour, baking soda and cinnamon; Stir into the banana mixture until moistened. Stir in the strawberries until evenly distributed. Spoon batter into muffin cups until completely filled.
3. Bake for 20 minutes in the preheated oven, or until the tops of the muffins spring back when pressed lightly. Cool before removing from the muffin tins.
Servings: 12
Grilled Peanut Butter and Banana Sandwich
Ingredients:
cooking spray
2 tablespoons peanut butter
2 slices whole wheat bread
1 banana, sliced
Prep Time: 2 mins
Total Time: 12 mins
Directions:
Heat a skillet or griddle over medium heat, and coat with cooking spray. Spread 1 tablespoon of peanut butter onto one side of each slice of bread. Place banana slices onto the peanut buttered side of one slice, top with the other slice and press together firmly. Fry the sandwich until golden brown on each side, about 2 minutes per side.
Servings: 1
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