Native to Southeast Asia, bananas are the perfect super-food! They contain lots of fiber and antioxidants! A medium-sized banana has about 105 calories. Bananas improve digestive health, may aid in weight loss, support heart health, improve insulin sensitivity and may aid in kidney health. They are also a Potassium powerhouse! Bananas are the best fruit source for the vitamin B6. They may also help lower anxiety and lower depression. They also help build strong bones. The best part about bananas are that they make you feel REALLY FULL!
Here are 7 simple banana and plantain recipes you can make in 15 minutes or less!
Heat a pot half-full with canola oil medium-high on stove-top. Peel bananas or plantains. Coat with all-purpose, white flour. Fry in oil until golden. Use straining spoon to remove fried banana from oil and set on a plate with a paper towel. Top with powdered sugar, honey or both. Perfect for dessert or side dish (try savory fried bananas by adding sea salt or Himalayan pink salt to flour). Perfect for Fried Banana Splits!
Bananas and Cream:
Tennis is big on my Dad's side of the family. My Aunt's tradition while watching Wimbledon used to be making Strawberries and Cream. Try this variation on the classic, English breakfast. Pour chilled cream into a shallow bowl. Add 1/2 tablespoon of brown and cane sugar and stir. Add sliced bananas (and strawberries or raspberries if you desire).
Tropical Banana Smoothie:
Add 2 cups of ice, 2 cups of coconut water and 1 sliced banana to blender. Blend until smooth.
Peanut Butter and Banana Smoothie:
Add 2 cups of ice, 2 tablespoons of peanut butter and one banana to blender. Blend until smooth.
Slice plantains. Heat 3 tablespoons of butter in skillet over stove-top. Fry plantains until golden and crispy. Combine 5 tablespoons of mayonnaise with 1/2 tablespoon of chopped, canned chipotle peppers or 1/2 tablespoon of chipotle powder. Serve fried plantains with chipotle may dip. For a twist, try using red plantains and dip in garlic aioli!
Banana Walnut Pancakes:
Try adding 2 bananas and 1/2 cup of walnuts to pancake batter. Add bananas to finished batter and beat until smooth. Then fold walnuts into batter. Cook as instructed.
Preheat oven to 400 degrees. Cut bananas in half. Sprinkle with cinnamon and brown sugar. Wrap in foil and bake in oven for 10-15 minutes. Drizzle with honey or chocolate syrup.
Caramelized Banana Sauce:
In a saucepan over medium-high heat, melt butter then whisk in sugar, and agave. Bring sauce to a simmer and stir occasionally until thickened and golden. Reduce heat to medium and add cream, salt and bananas to sauce, stirring until coated. Remove from heat.