What to cook from bananas over-ripe dietary

Have some over-ripe bananas languishing in the fruit bowl? Put them to good use with our leftover recipes.

A limp banana turning the wrong shade of brown is a common sight – the slim turnover period between the perfect banana and over-ripeness means we’re sometimes caught short.  When a banana loses its firmness it becomes hard to eat as a snack, but it can be mashed and used up in a number of thrifty ways.

Buying and storing bananas

Consider the shelf life when buying bananas. If you want to eat them over the course of the week, choose ones that have green tinges on the ends as they can be ripened at home. To eat straight away, choose bananas with small patches of black on the skin, which is a sign of ripeness. Store in a fruit bowl rather than the fridge, as the cold temperature will make the skins go black. They’ll also make everything else in the fridge smell like bananas.

Our favourite ways with over-ripe bananas…

Banana bread

A popular way of using up bananas is in a loaf or bread, and we have no shortage of recipes to keep you busy. Try a traditional loaf with icing, team it with Brazil nuts, or go healthy and eat a trimmer version with low-fat spread for breakfast.

Brilliant banana loaf

Watch this video on how to make our brilliant banana loaf:

Baked bananas

Let your soft and squidgy bananas meld in heavenly fashion with chocolate buttons in these whole baked bananas. If it’s not barbecue season, they’ll cook perfectly well in the oven. Contrast all the steaming gooey sweetness with a dollop of ice cream.

Chocolate baked bananas

Microwave banana pudding

The mashable nature of over-ripe bananas means they can easily be worked into a cake batter. This cheat’s pud takes merely 20 minutes in the microwave, making it an ideal low-maintenance midweek pud.

Microwave banana pudding

Quick banana ice cream

You don’t need a fancy churner to enjoy homemade ice cream. For this version, chop your ripe bananas then freeze on a tray. Once frozen, whizz in a food processor with milk. It even counts towards your five-a-day – what more could you ask for?

Quick banana ice cream

Banana smoothie

Another way of getting benefits from nutritious, potassium-rich bananas is to blitz them into a smoothie. Hazelnuts, mango, citrus fruits and berries all complement bananas in rather fine fashion.

Banana, clementine & mango smoothie

Banana, honey & hazelnut smoothieForest fruit & banana smoothie

Banana pancakes

Go stateside at brunch time and flip up some fluffy pancakes with banana two-ways – sliced into thin rounds and mashed into the batter. Team with crispy bacon and syrup. Elvis would approve…

Banana pancakes with crispy bacon & syrup

Banana fairy cakes

Use up your mushy bananas in a traditional sponge. These cake sale-friendly cupcakes with retro icing will go down a storm with kids.

Dotty banana fairy cakes

French toast

This decadent fried sandwich will work as a brunch dish or pudding, but it’s not for the faint-hearted –  double cream, maple syrup, chocolate and mashed banana combined will knock your socks off.

Chocolate & banana French toast

Feelgood flapjacks

Be a little more virtuous with a nutritious flapjack, packed with hidden apple and banana, healthy seeds, chewy apricots and peanut butter.

Feelgood flapjacks

Banana & blueberry muffins

Earn brownie points by tucking one of these fruity muffins into a lunchbox. If you prefer, you can swap the buttermilk for yogurt.

Banana & blueberry muffins

Are you a serial banana offender regularly faced with a browning bunch? We’d love to hear your serving suggestions…

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Written by Tim

The creamy succulent flesh of a ripe banana is a treat enjoyed by one and all (unless you have latex allergy) and makes for an excellent inclusion to your daily diet.

Ripe bananas are whole foods, rich in essential minerals and vitamins, making them a healthy option for desserts and snacks. In fact, in many countries, especially in Asia and Africa, banana constitutes a significant part of dietary intake – not only in the form of fruit, but also as a vegetable (unripe bananas or plantains).

To answer the question pertinent to this post about – do bananas make you fat? Let’s just say that the calories you get from bananas are far healthier than the processed/junk foods, as the vitamins/minerals available in this fruit help improve your body metabolism. They also help metabolize fat from the “fat cells”, making them a far better eating option on your weight-loss journey.

A typical, medium-sized (7-8 inches long), ripe banana, when digested completely, would yield close to 90-95 calories, mostly in the form of carbohydrates, with just around 1g of protein. So bananas are a healthy source of carbohydrates, and can be eaten as a meal of its own.

How can bananas assist you in reducing weight?

Like any other food, if you eat bananas in an in-ordinate amount, you are bound to clock up your calories and if you don’t burn it off it’s going to accumulate in your body in the form of fat.

So, just because banana is a fruit, does not give you the license to go overboard with your consumption.

However, since a fruit of banana is 75% water, it does create a “filling” effect quite immediately, and usually most people feel full after consuming one or two medium sized bananas in one sitting.

So, bananas are a good option for snacks, if you are looking to lose weight, because you can feel “satiated” with lesser calories due to the high water content of the fruit, as compared to eating concentrated sugary snacks or processed foods.

Bananas make for an excellent breakfast food. If you are into working out in the mornings, bananas can help refuel the electrolytes (like potassium) lost during the work outs and can also prevent any muscle cramps from taking place.

Bananas usually get digested within 40 minutes, and supply the body with essential sugars in an easy manner, enabling the body to continue “detoxing” wastes accumulated in the body. The detox cycle in a body starts around 4 AM and continues till 12 PM, and eating fruits like bananas for breakfast ensures that this process of detox is not hindered.

Eating a heavy breakfast of cooked foods would cause the body to stop the detox, and focus on digestion (because cooked foods usually take close to 3-4 hours to digest fully). Ensuring a good detox ensures that there is less storage of wastes, which significantly reduces your weight when calculated over a period of a few weeks.

You can read the following post for more information about the benefits of fruit breakfast towards weight loss:

  • Eating a fruit only breakfast – My story.

Unripe bananas for cooking, are they fattening?

Unripe bananas are used as vegetables and are cooked using methods like boiling, broiling, stir frying, deep frying and baking.

Plantains, are basically what we can call “vegetable bananas” obtained from a particular cultivar of banana, and are specially grown to be used for cooking rather than be eaten as a fruit (though ripe plantains are consumed raw as a fruit).

Plantains are a very popular meal inclusion in parts of Caribbean, North America, India and Africa.

An average plantain would give as much calorie as a medium-sized potato (close to 170 calories), but is richer in dietary fiber, mineral and manganese.

You can enjoy a snack of fried plantains, made from a healthy cooking oil like sunflower oil, or banana chips and they would be far healthier than potato chips, owing to higher mineral and dietary fiber content.

If the robust health of Caribbean people is any evidence of the effectiveness of the food that they eat, they serve as great ambassadors for promoting the consumption of plantains.

Ripe or unripe bananas are both wholesome foods, and they won’t make you fat unless you are eating them inordinately – but as is the case with most whole-foods we don’t usually over-consume them the way we do the processed/junk foods.

Some health benefits of bananas

Bananas offer some incredible health benefits. And of course, the healthier the body the better its capacity to burn fat. So here is a small list of benefits you can garner from eating bananas:

  • Excellent source of vitamin C, which helps aid the body in metabolizing fat.
  • Assists in cardiovascular health, and reduces symptoms of hypertension (high blood pressure), thanks to the presence of potassium as major mineral in its composition.
  • Is known to improve/assist in colon health because it’s a good source of dietary fiber. It can assist with problems of constipation.
  • It protects you against ulceration in stomach (owing to the presence of “protease inhibitors” in bananas) and also works to assist healing ulcers present in your digestive tract. Bananas also produce an antacid effect in the stomach.
  • It improves the body’s ability to absorb calcium better and hence promotes better bone health.
  • Promotes the health of your kidneys due to the presence of phenolic compounds.

All in all, bananas make for an excellent inclusion to your daily diet and can assist you in your weight loss journey when eaten prudently.

www.iamnotobese.com

A ripe banana contains a high concentration of dietary fiber.

A ripe banana contains a high concentration of dietary fiber, vitamin C, potassium, vitamin B-6 and antioxidant compounds. The Harvard School of Public Health reports that a diet rich in the nutrients provided by produce like bananas can decrease your risk of a number of medical problems. Avoid eating bananas if you are allergic to latex. Bananas contain some of the same proteins as latex and may provoke a severe reaction. Get immediate medical help if you develop hives, facial swelling or difficulty swallowing after eating bananas.

Dietary Fiber

An adult following a 2,000-calorie diet needs between 25 to 35 grams of dietary fiber daily, and a medium-sized, ripe banana provides 12 percent of this requirement. Bananas contain both soluble and insoluble fiber. Insoluble fiber, which is not broken down during digestion, promotes digestive system health. A high intake of soluble fiber may lessen your risk of high blood pressure and diabetes. Eating plenty of fiber-rich foods like bananas may also help prevent stroke, obesity, heart disease and hypertension.

Vitamin C

A medium-sized banana provides about 15 percent of the U.S. Department of Agriculture’s recommended daily allowance of vitamin C for adults. Adequate vitamin C ensures the health of your skin and bones and may decrease your risk of cancer, heart disease, osteoarthritis and age-related macular degeneration. The amount of vitamin C in a ripe banana will decrease the longer the fruit is exposed to light, heat and air. Store ripe bananas for no longer than three to four days after purchasing them in a cool, dark location.

Vitamin B-6

A cup of ripe banana slices contains 0.55 milligram of vitamin B-6, or 42 percent of the amount of vitamin B-6 an adult needs daily. Vitamin B-6, also known as pyridoxine, aids in energy metabolism and the synthesis of crucial neurotransmitters and hormones like serotonin and melatonin. Consuming enough vitamin B-6 regularly from foods like bananas may make you less likely to develop rheumatoid arthritis, depression and heart disease.

Potassium

Ripe bananas fulfill 11 percent of the RDA of potassium in every cup of sliced fruit. Potassium is a mineral and an electrolyte. It is required for the development and maintenance of strong bones and teeth and, along with sodium, regulates the cellular membrane potential that allows muscles to contract and neurons to transmit electrical impulses. A diet that includes a high intake of potassium may help prevent kidney stones, high blood pressure, osteoporosis and stroke.

Antioxidants

Ripe bananas contain a slightly higher concentration of antioxidant compounds than unripe bananas, says David L. Katz, M.D. Antioxidants are able to inhibit free radicals from damaging DNA and cellular tissue, and a diet rich in a variety of antioxidants may be instrumental in preventing cancer, heart disease, diabetes and neurodegenerative disorders like Alzheimer’s disease. A 2008 study published in the medical journal “Fitoterapia” found that bananas had a high concentration of the antioxidants catalase, superoxide dismutase and glutathione.

healthyeating.sfgate.com

What can you make from bananas: the top 10 recipes from the magazine f-Journal.ru

interesting that brought bananas to Europe only in the 19th century, andvolume shipments in our lands began only in the 20th century.But even in such a short period, this fruit has become a highly respected guest at our dinner and the festive table.Bananas are very much appreciated for its nutritional value and high in fiber, vitamins and minerals.This tropical fruit is extremely rich in potassium, which makes it simply indispensable for the prevention of diseases of the cardiovascular system.Bananas also contain significant amounts of vitamin B and C, which are so important to maintain a high level of immunity as well as strengthen the nervous system.In addition, this fruit is very good for the digestive system, because it normalizes the work.Those who suffer from high acidity of the stomach, nutritionists recommend including bananas in the diet.

Moreover, today there is a huge number of recipes that can b

e prepared from a wide variety of original dishes.For example, of the yellow tropical fruit can be cooked even soup or salad that will be a real highlight of the lunch or a festive table.Dishes of bananas allow to cheer up, because they still contain a substance tryptophan, which is involved in the development of “happiness hormone” called serotonin.As you can see, bananas are not only delicious fruits, but also a real storehouse of nutrients.It is for the fans of this tropical fruit and provides the following collection of recipes.

Recipes bananas

Recipe 1. Banana salad with goat cheese and celery

Ingredients: 3 bananas, 4 stalks of celery, 200 grams of goat cheese, 4 tablespoonscapers, 20 sht.gretskih nuts, 2 tablespoonslemon juice, 1 bunch chives, salt and pepper to taste.

to start set aside for decoration 8 stalks chives, 8 dots banana, a little celery leaves, a few walnut kernels and a few capers (4-5 per serving).Nuts thoroughly crush using a blender or conventional kitchen knife.Banana peel and chop with celery about the size of 1×1 cm. Goat cheese crush using a fork, then mix it with salt and pepper.Lemon rinse under hot water and squeeze out the required amount of juice.Add the juice to the cheese and mix everything carefully.Salty cheese mix with nuts, bananas and celery, then lay in portions of salad bowl and garnish with chives, sliced ​​banana, celery leaf, a slice of walnut and capers.As such, serve the dish to the table.

Recipe 2. salad of bananas, celery and apples

Ingredients: 200 g apples, 200 g of banana, 200 g celery, 50 g of natural yogurt with no flavoring, 50 g low-fat sour cream, salt andpepper, 1 bunch of lemon balm or mint.

Thoroughly clean the apples peeled and freed them from seed.Next, cut the fruit into small cubes.Bananas are also peel and then cut into slices, then cut them into 4 even pieces.Celery rinse well under running water, then cut into thin rings.Connect apples, celery and bananas, salt and pepper to your preference.As the filling, use a mixture of yogurt and sour cream in a ratio of 1: 1.All mix well and send the salad in the refrigerator to cool.Before serving, garnish with chopped salad small amount of Melissa.

Recipe 3. Bananas in Indonesian in batter

Ingredients: 4 bananas, 1 cup flour, 2 tablespoonssugar, 0.5 tspvanilla, 125ml milk, 1 tspRoma, 1 egg, 15 g butter, 1 cup of vegetable oil.

With water bath melt the butter.Banana peel and cut into neat slices, but not too thin.Take a large bowl, pour in the center of the flour, sugar and vanilla.Make a small indentation in the center of the hill, to pour the milk, break the egg and pour the rum and melted butter.All the ingredients are thoroughly stir until smooth.Take a large deep frying pan and put it on the fire, then pour the vegetable oil and preheat it well.Then turn down the fire a little bit.Take a slice of banana and dip it into a thick dough, and then using a tablespoon carefully turn it out onto a hot pan with vegetable oil.Perform the same procedure with all the bananas.Fruits fry for 15 minutes until golden brown and crisp reception.Once bananas become ready, place them on a paper towel so that it absorbed the excess oil.When excess fat is absorbed, then Put the bananas in a beautiful plate and serve in this way to the table.

Recipe 4. beef with bananas

Ingredients: 500 grams of beef, 2-3 bananas, 150 g of cheese, mayonnaise to taste, salt and pepper to taste.

meat, wash and cut into cubes about the size of 2×2 cm. Put the chopped beef to the pan, which had previously sprinkle a small amount of vegetable oil.Salt and pepper the meat of your choice.Fans of various herbs you can try to add a little basil and oregano to give extra flavor accent.Next, clean the banana peel, slice them into not thick slices and gently lay on top of the meat.It is important that the bananas were not over-mature.Hard cheese rub on a coarse grater and spread on top of the bananas.All that lubricates a small amount of low-fat mayonnaise.The next step will send the pan or other form with all the ingredients in a preheated oven for baking.Cooking beef at 180 degrees until cooked meat, which can be checked with a fork or knife.If the liquid that comes out with piercing your meat is not pink, and clear, the meat can be considered ready.

5. Recipe Chicken soup with green bananas and vegetables in Mexican

Ingredients: 4 green banana, 0.5 cup onion, 1.5 kg of chicken, 0.5 cups of celery with leaves, 300 grams of canned corn, 450 g tomatoes in own juice, salt and pepper to taste.

To begin to cut and cut the chicken into small pieces and place in a saucepan.Onion peel and finely chop.Put the chopped onion and chicken meat to fill all four cups of hot water.The water salt and pepper to your preference and simmer on low heat for 2 hours or until the chicken is not will be quite soft.When the chicken will be ready, pass it on to a cutting board and cool, then peel off the bones and skin.Remove excess fat from the broth.Then add the chicken broth to cut pieces of meat, canned corn, tomatoes in their own juice and chopped celery.Then cover with a lid and simmer the soup the next 10-15 minutes.Liquid salt and pepper to taste.In the next step, clean unripe tropical fruit peeled and cut into small thin slices.Next, move the bananas to the soup and cook a dish to their softness.Then immediately pour the soup into bowls, garnish with fresh herbs and serve.

Recipe 6. soup with minced meat and bananas

Ingredients: 250g minced, 2 bananas, 800 ml of broth, 2 bulb onion, 1 red bell pepper, 200 ml cream 20% -tion of fat, 0.5 tspcurry, 1 teaspoonpaprika, salt and pepper to taste, parsley for decoration.

Minced meat fry in a little oil until soft.Red bell pepper remove seeds and chop into small pieces.Onion peel and then cut into small cubes and add to brown with a pepper beef, cook vegetables well before half-state.Next, add in a deep pan meat broth and cook over medium heat for another 10-15 minutes.After a specified time, a mixture of minced meat and vegetables with salt and pepper to taste, then pour in the cream there.Banana peel and cut into small slices and shift them into the boiling liquid.Boil the ingredients for another 5-6 minutes.Ready soup ladle in portions of the plates and garnish with parsley.

Recipe 7. bananas, baked with cheese

Ingredients: 4-5 bananas, 0.5 ml of lemon juice, 200 grams of cottage cheese, 1 egg, 30 grams of butter, 2 tbsp.honey.

banana peel, cut in half and transfer to a baking dish.Lemon, wash under running hot water.Squeeze out necessary amount of juice.Immediately sprinkle received chopped bananas, citrus juice so they do not darken.Melt the butter in a water bath.Mix cottage cheese with eggs.To this mixture, add the melted butter and honey.Then, using a blender to mix all until the mixture acquires a uniform consistency.Next Put cottage cheese evenly on bananas, which have previously been placed in a baking dish.Preheat oven to 220 degrees and return to the form of bananas and cheese.Cook for about 20-25 minutes until golden brown.

Recipe 8. Chocolate banana cake

Ingredients: 1 banana, 2 eggs, 30 g of honey, 120 g butter, 130 g sugar, 150 grams of wheat flour, 100 ml cream banana, 50g dark chocolate, 1 pinch of cocoa, 1 pinch of salt, powdered sugar to taste, berries to taste.

butter soften at room temperature and mix with the sugar until smooth.Then add the oil mixture honey, eggs, ever again mix thoroughly.Banana peel and using a blender puree bring to the state.Banana puree, add to oil mixture, mix everything again.Sift the flour, mix it with cocoa and a pinch of salt, enter here a mixture of butter, sugar and bananas.Divide dough into 2 equal portions, shape the future of these cakes.Bake cakes at 180 degrees for half an hour.One finished cake liberally grease the banana cream.To prepare the cream to a banana Peremel puree and mix with thick condensed milk or custard.Fluff cake cover other Korzh.Melt the dark chocolate and pour them a cake future.As decoration, you can also use icing sugar and berries.

Recipe 9. Banana muffins

Ingredients: 2 bananas, 2.5 cups flour, 1 cup of sugar, 100 grams of butter, 2 egg, 2 teaspoonsbaking powder, vanilla to taste.

Mix the softened butter with the sugar.Enter into the egg mixture, sifted flour and the required amount of baking powder.Banana mash with a fork or blender to puree.Next, add to the total weight of the fruit.Muffin should get not too stiff dough.If the dough is too liquid, add the required amount of flour.The dough should have a consistency of thick cream.The dough using a tablespoon or a pastry bag pour into molds for baking muffins.Send molds in preheated 200 degree oven and bake until cooked in about 40 minutes.

10. Recipe Cocktail “Banana Colada»

Ingredients: 60 ml white rum, pineapple juice 100 ml, 20 ml liqueur “Malibu”, 1 banana.

banana peel, cut into small pieces and turn into a puree using a blender.Further, the capacity of the blender, add the white scrap, pineapple juice and liqueur.All components of the mix until smooth.Pre-cool cocktail glasses, pour them in the resulting cocktail, put a couple of ice cubes and use as decorations pineapple and straw.

As noted earlier, the bananas are very useful fruit.So, their regular use helps to improve memory and attention and help to cope with a constant irritability and stress, which in our hard life just enough.Bananas help fight insomnia and can increase the capacity of man.Those who want to have beautiful hair and skin, you must include this fruit in your diet.

can say with certainty that the benefits of bananas simply can not be overstated.Number of recipes from bananas, which can be cooked a lot of variety of food, simply amazing.In the southern countries where this fruit is very common, almost put a banana in each dish.For example, bananas can be cooked a huge variety of soups, meat and fish dishes.Cook with pleasure!

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