Nutritional Banana Recipes

Updated: May 28


Banana Muffins

There is just something warm and homey about banana muffins. This is one of the best banana recipes and a great way to use over ripe bananas.

1/2 Cup (120mL) butter or margarine, softened 1 Cup (225mL) sugar 2 large eggs 2 large ripe bananas, mashed 2 Cups (450mL) flour 1 tsp (5mL) salt 1 tsp (5mL) baking powder 1/2 tsp (2mL) baking soda 1 Cup (250mL) buttermilk 1/2 Cup (120mL) chopped walnuts 1 tsp (5mL) vanilla extract

Preheat oven to 400° (200 C). Beat together butter and sugar at medium speed using a mixer, or by hand, until light and fluffy. Add eggs, one at a time, beating well each time. Add bananas and beat until smooth. In a separate bowl, mix together flour, salt, baking powder and baking soda. Alternate stirring in part of the flour mixture and part of the buttermilk into the egg mixture until all is added and mixture is slightly moistened. Do not over-mix. Batter will not look completely smooth. Stir in nuts and vanilla. Grease 12 standard size muffin tins or use paper cupcake cups. Spoon batter into muffin cups, filling 2/3 full. Bake 15-18 minutes until lightly golden. Cool muffin pan slightly before turning out the muffins. Cool muffins on a rack before serving.

BANANA AND PEACH SMOOTHIE

Bursting with vitamins and minerals, this banana and peach smoothie is ideal when you have little time for breakfast – and it makes a great snack.

2 large bananas, thickly sliced 1 can (398 ml) peach halves in natural juice 200 g plain low-fat acidophilus yogurt 1⁄3 Cup (80 mL) chopped fresh mint 1 Tbsp (15 mL) clear honey 1 1⁄4 Cups (300 mL) freshly squeezed orange juice

Place the bananas, peaches and juice, yogurt, mint, and honey in a food processor or blender and blend to a smooth purée, scraping down the sides of the container once or twice. Add the orange juice and blend briefly until mixed.


PUERTO RICAN BEEF BANANA OMELETTE

The sweetness of the bananas compliments the tartness of the green olives and capers. Green beans and ground beef in this oven-baked omelette make it a meal hearty enough for dinner.

3 very ripe bananas

Oil for frying

1 onion, chopped

1/2 green pepper, chopped

2 cloves garlic

1/2 pound (454 grams) ground beef

1/4 Cup (60 mL) tomato sauce

1 Tbsp (15 mL) capers

1 Tbsp (15 mL) sliced green olives (optional)

salt and pepper

1/2 pound green beans, fresh or frozen, cut in 3-inch pieces

6 eggs

1/4 Cup (60 mL) butter

Peel the bananas, cut into 2-inch thick lengthwise slices, and fry in oil until golden brown. Remove, drain, and keep warm. In a frying pan, sauté the onion, green pepper, and garlic until soft but not brown. Add the ground beef and fry at high heat for 3 minutes. Pour in the tomato sauce and add the capers and olives, if desired. Cook 15 minutes over medium heat, stirring occasionally. Season with salt and pepper to taste. Wash the string beans and steam until tender. Beat the eggs, adding salt and pepper to taste. Butter the sides and bottom of a round casserole and melt the remaining butter in the bottom. Pour in half of the beaten eggs and cook over medium heat for about 1 minute or until slightly set. Cover the eggs with one-third of the banana slices, following with layers of half the ground meat and half the string beans. Add another layer of bananas, the remainder of the ground beef, another layer of beans, and top with bananas. Pour the rest of the beaten eggs over the top. Cook over low heat for 15 minutes, uncovered, being careful not to let the omelette burn. Then place in a preheated 350-degree F oven for 10 to 15 minutes to brown the top. Serve with rice and beans. Excellent for lunch.

A single banana has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals of an averge-size apple. It is also rich in potassium and is one of the best value foods around. So maybe it’s time to change that well-known phrase to, "A banana a day keeps the doctor away!"

This unique tropical fruit is extremely high in potassium yet low in salt, making it the perfect food to combat high blood pressure. The U.S. Food and Drug Administration has allowed the banana industry to make official claims for the fruit's ability to reduce the risk of blood pressure and stroke.

One of the quickest ways of curing a hangover is to down a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

Cheer up! According to a recent survey among people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a protein the body converts into serotonin, which aids in relaxation, improves mood, and generally make you feel happier.

High in iron, bananas can stimulate the production of hemoglobin in the blood, helpful in cases of anemia.

Bananas are a good source of vitamin C, potassium and dietary fiber.


Bananas are great for athletic and fitness activities because they replenish necessary carbohydrates, glycogen, and body fluids burned during exercise.

Bananas have no fat, cholesterol, or sodium.

Some horticulturists suspect that the banana was the earth's first fruit. Banana plants have been in cultivation since the dawn of recorded history.

Bananas contain three natural sugars – sucrose, fructose, and glucose, which when combined with fiber provides an instant, sustained and substantial boost of energy. Research indicates just two bananas provide enough energy for a strenuous 90-minute workout.




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