Bananas have long been touted as the perfect health food.
The most popular fruit in North America, they're high in fiber -- 16 percent of the adult daily requirement -- and fat-free. As a complex carbohydrate, they are filling and slow burning, leaving you feeling satisfied for a long time. For dieters, that means bananas will help you get to the next meal without cheating.
One banana gives you 20 percent of the vitamin B6 you need each, which helps support the immune system; 15 percent of the vitamin C, which helps the body heal; and 11 percent of the potassium, which is needed for building muscles.
But really, despite all the benefits of eating bananas, how many times have you bought them with the best intentions and they ended up spotted and darkened on the kitchen counter?
There's no need to toss them into the trash. As bananas ripen, their natural sugars develop to sweeten the banana flavor for use in breads, cookies and other dishes.
Storing suggestions
No time to put them to good use in a favorite recipe today⢠Here are a few tips for storing ripe bananas until you're ready to bake:
• Bananas can be refrigerated to stop the ripening process for about three days. The skin will darken, but the flesh inside will remain firm.
• Freeze each ripe, unpeeled banana by wrapping it in aluminum foil.
• Peel the bananas and place them in a zipper freezer bag and freeze. Use a bit of lemon juice to prevent browning. Frozen chunks of bananas can be tossed into the blender as is to add to your favorite smoothie recipe.
• Peel and mash the bananas and seal in a freezer container. Again, add that bit of lemon juice.
Ripening tricks
Bananas ripen naturally on their own. Store them out of the sun at room temperature. But if you're too impatient and can't wait for your bananas to ripen naturally, here are ways to speed up the process:
• Place the bananas in a brown paper bag with an apple. Do not crowd them, and keep them out of direct sunlight. Turn the bag twice a day to ensure even ripening.
• Before peeling and mashing yellow bananas, place the bananas on a baking sheet and put them in a heated oven for about 15 minutes. The skins will blacken, but the inner flesh will be brown, sweet and soft. Do not use this process on green bananas, which are too starchy and bitter for baking.
Banana Buttermilk Pancakes
Serve these light and fluffy pancakes with maple syrup and sliced bananas and strawberries. The batter can be prepared the night before and kept covered in the refrigerator. The recipe is from "Best Summer Weekends Cookbook" by Jane Rodmell (Cottage Life Books, 2004).
• 1 cup very ripe bananas (about 2 large bananas), mashed
• 2 teaspoons fresh lemon juice
• 1 cup buttermilk
• 1 large egg
• 1 teaspoon pure vanilla extract
• 1 teaspoon lemon zest, grated
• 3 tablespoons butter, melted and cooled, plus extra for pan
• 1 cup all-purpose flour, or part all-purpose and part buckwheat flour, or whole wheat flour
• 2 tablespoons granulated sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
Blend the mashed bananas and lemon juice.
Combine the banana mixture with the buttermilk, egg, vanilla, lemon zest and 3 tablespoons melted butter in a large bowl.
In a separate bowl, combine the dry ingredients. Stir the dry ingredients into the banana-buttermilk mixture, taking care not to overmix.
Brush the surface of a large non-stick frying pan with butter. When the pan is hot, spoon in the batter using a small ladle or 1/4 cup measure. Cook for 2-3 minutes over medium-high heat. When the surface of the pancake is smooth and small bubbles appear, flip it over and cook briefly to brown the other side.
Makes a dozen 4-inch pancakes.
Banana Caramel Bars
This recipe is from Dole Food Company.
• 2 1/2 cups all-purpose flour
• 1 cup granulated sugar
• 1 teaspoon baking powder
• 1 cup margarine, cubed
• 1 large egg, beaten
• 3 extra-ripe medium-size bananas, peeled (1 cup pureed)
• 3/4 cup caramel topping
Heat the oven to 375 degrees.
Combine the flour, sugar and baking powder in a bowl. Cut in the margarine with a pastry blender until the mixture resembles coarse meal. Slowly stir in the egg, mixing with a fork until crumbly. Pat half of mixture into a 13-inch-by-9-inch baking pan to form the crust.
Place the bananas in a blender and puree. Stir in the caramel topping. Pour the banana-caramel mixture over the crust, spreading evenly. Sprinkle the remaining crust mixture over the filling and pat gently.
Bakes for 35 minutes, or until golden brown. Cool on a wire rack. Cut into bars when cooled.
Makes 24 bars.
Banana Bread
This recipe was adapted from "Better Homes and Gardens New Cookbook."
• 1 3/4 cups all-purpose flour
• 2/3 cup brown sugar
• 2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup mashed ripe bananas (2 or 3 medium-size bananas)
• 1/3 cup butter, softened
• 2 tablespoons milk
• 2 large eggs
• 1/4 cup chopped walnuts
Heat the oven to 350 degrees.
In a large mixing bowl, combine 1 cup of the flour with the sugar, baking powder, baking soda and salt. Add the mashed bananas, butter and milk. Beat with an electric mixer on low speed until blended, then on high speed for 2 minutes. Add the eggs and remaining flour. Beat until blended. Stir in the nuts.
Pour the batter into a greased loaf pan. Bake for 55-60 minutes, or until a toothpick inserted near the center comes out clean.
Cool for 10 minutes on a wire rack. Remove from the pan and cool thoroughly on a wire rack. Wrap and store overnight before slicing.
Makes 1 loaf.
Banana Spice Lemon Drops
Bananas and spice and everything nice create a great after school snack. This recipe is from Dole Food Company.
• Vegetable cooking spray
• 2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/4 teaspoon ground cinnamon
• 1/8 teaspoon ground cloves
• 6 tablespoons margarine, divided
• 1 cup brown sugar, packed
• 1 large egg
• 1 large ripe banana, mashed (about 2/3 cup)
• 2 cups confectioners' sugar
• 2 to 3 tablespoons fresh lemon juice
Heat the oven to 375 degrees. Coat baking sheets with vegetable cooking spray.
Combine the flour, baking soda, cinnamon and cloves in a small bowl. Set aside.
Beat 4 tablespoons margarine, the brown sugar and egg in large bowl until blended. Stir in the banana. Add the flour mixture and stir until well blended.
Drop the dough by rounded teaspoonful onto the prepared baking sheets.
Bake for 10-12 minutes, or until the edges are light brown. Remove to a wire rack and let cool completely.
Beat 2 tablespoons margarine, the confectioners' sugar and 2 tablespoons lemon juice in a small bowl until smooth. Taste and add additional lemon juice, if needed.
Spread or pipe the frosting over the cooled cookies.
Makes 36 cookies.
Berry-Banana-Walnut Bread
This tried and true recipe was adapted from the "Better Homes and Gardens New Cookbook."
• 1 1/2 cups all-purpose flour
• 3/4 teaspoon ground cinnamon
• 1/2 teaspoon baking soda
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt
• 2 beaten eggs
• 1 cup granulated sugar
• 1/2 cup mashed ripe bananas
• 1/4 cup canola oil
• 1 1/2 teaspoons finely shredded orange peel
• 1 cup chopped walnuts
• 1 cup fresh or frozen whole blueberries
Heat the oven to 350 degrees.
In a bowl, mix the flour, cinnamon, baking soda, nutmeg and salt. In another bowl, stir together the eggs, sugar, bananas, oil and orange peel. Add the wet mixture to the flour mixture, stirring until just combined. Stir in the nuts and berries.
Pour into a greased loaf pan. Bake for 60-70 minutes, or until a toothpick inserted in the center comes out clean. Cool for 10 minutes. Remove from the pan and cool on a wire rack. Wrap and store overnight before slicing.
Makes 1 loaf.
Banana Brunch Coffee Cake
This recipe is from Dole Food Company.
• Butter, for greasing the pan
• 2 ripe medium-size bananas (1 cup pureed)
• 1 package (18.25 ounces) yellow cake mix (without pudding)
• 1 package (4-serving size) instant vanilla pudding mix
• 1/2 cup vegetable oil
• 4 large eggs
• 1 teaspoon pure vanilla extract
• 1/2 cup chopped almonds
• 1/3 cup packed brown sugar
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• Confectioners' sugar, optional
Slices bananas fresh raspberries and fresh mint, for garnish, optional
Heat the oven to 325 degrees. Grease a 3-quart bundt pan.
Puree the bananas in a blender. Combine the bananas, cake mix, pudding mix, oil, eggs and vanilla in large mixing bowl. Mix well and beat at medium speed for 8 minutes, scraping the sides of the bowl occasionally.
Combine the almonds, brown sugar, cinnamon and nutmeg. Pour half of the cake batter into the prepared bundt pan. Sprinkle with the sugar mixture. Cover with the remaining batter. Insert a knife in the batter and swirl in figure-eight patterns through the layers. Do not overmix the layers.
Bake for 60-65 minutes. Cool in the pan on wire rack for 10 minutes, then invert onto the rack to complete the cooling. Dust with confectioners' sugar when cool, if desired.
Garnish with sliced bananas, raspberries and fresh mint, if desired.
Makes 12 servings.
Banana Sour Cream Coffeecake
This recipe was adapted from a recipe from Barrington House Bed and Breakfast for the Chicago Tribune.
For the nut filling and topping:
• 1/2 cup chopped nuts
• 1/4 cup granulated sugar
• 1/2 teaspoon ground cinnamon
For the cake:
• 2 cups all-purpose flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 stick (1/2 cup) butter, softened
• 2 cups granulated sugar
• 2 eggs
• 2 bananas, mashed, about 1 cup
• 1/2 cup sour cream
• 1/2 teaspoon pure vanilla extract
Heat the oven to 350 degrees.
Stir together the topping ingredients in a small bowl and set aside.
Sift together the flour, baking powder, baking soda and salt in a medium-size bowl; set aside. Beat the butter in a large bowl with a mixer on medium speed until light, for about 2 minutes. Gradually beat in 2 cups sugar, beating until light, for about 3 minutes. Beat in the eggs, one at a time, until combined. Lower the speed to medium-low. Beat in the flour mixture just until combined. Add the bananas, sour cream and vanilla; beat in just until combined.
Spoon half of the nut filling evenly into bottom of a greased bundt pan; top with half of the batter. Top the with the remaining nut filling, then add the remaining batter. Bake until an inserted tester comes out clean, for about 1 hour. Cool the pan on a wire rack for 10 minutes. Invert the pan to release cake, then cool on the rack for about 30 minutes.
Makes 12 servings.
Banana Chip Snack Cake
Cut and serve this informal cake right from the pan. The recipe is from "The America's Test Kitchen Family Cookbook" (2006). The cake can be made as long as 3 days ahead. Once it has cooled, wrap it tightly in plastic wrap and keep at room temperature.
• Vegetable cooking spray
• 2 cups all-purpose flour
• 2 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 6 tablespoons (1 stick) unsalted butter, softened
• 2 large eggs, at room temperature
• 1 cup very ripe bananas, mashed
• 1/2 cup whole milk, at room temperature
• 1 teaspoon pure vanilla extract
• 3/4 cup semisweet chocolate chips
Heat the oven to 350 degrees. Lightly coat an 8-inch-square cake pan with vegetable cooking spray. Whisk the flour, baking powder and salt together in a medium-size bowl. Set aside.
Beat the sugar and butter together in a large bowl with an electric mixer on medium speed until light and fluffy, for 3-6 minutes. Beat in the eggs, one at a time, until incorporated, scraping down the bowl and beater as needed. Beat in the bananas, milk and vanilla.
Whisk the flour mixture into the egg mixture until no streaks of flour remain. Stir in the chocolate chips.
Pour the batter into the prepared pan and smooth the top. Bake in the center of the oven until a toothpick inserted into the center of the cake comes out with a few crumbs attached, for 55-60 minutes, rotating the pan halfway through baking.
Let the cake cool in the pan on a wire rack for about 2 hours before serving.
Makes 9 servings.
