The United States is now the second largest important of bananas, so why not learn a bit more about this nutritious fruit that is so bountiful in our country?A medium-sized banana has about 105 calories, but nutrition may depend on ripeness and size. Complex starch to simple sugar ratios can often change by the day, and can even change by the hour. A ripe banana’s energy is more readily available to the human body in terms of absorption.
Bananas are rich in potassium, vitamin C and vitamin B6. They are a good source of fiber, making them easy to digest. They also contain nutrients that help replenish energy stores lost during strenuous activity, making them a great snack for athletes. In fact, some research shows that consuming a banana and some water before exercise may support performance just as much as a sports drink.
Additionally, bananas contain a prebiotic compound that nourishes flora in the gut and may help boost the immune system.
When cooking or baking, bananas can be a great replacement for granulated sugar because of their starch and simple sugars. You can mash or cream overripe bananas to use as batter base for breads, pancakes, pudding and cakes. Substitute mashed bananas for up to half the butter or oil in muffin, pancake, waffle or cake batters (when doing this, reduce cooking temperature by 25°F).
Storing Bananas
Got green bananas that you want to ripen? Speed up ripening by placing bananas in a paper bag and roll it closed. The bag will trap ethylene gas given off by the bananas during ripening, and they should ripen within a day. For even quicker ripening, place bananas, in the peel, on a tray into an oven preheated to 350°F for about 20 minutes. Don’t worry about the peel turning black – the flesh will be soft and sweet.
No need for all the bananas you have just yet? Slow down ripening by placing bananas in the refrigerator. The cold air will cause the peel to darken but the flesh will stay firm for up to several days longer than usual.
Want to keep some bananas around to throw in smoothies later on? Freeze them! Remove the peel and then cut the banana in half or into slices, place in a freezer bag or container and leave in your freezer. Add to smoothies or combine with milk in a food processor to make banana ice cream.
Finally, don’t waste the peel! Throw a banana peel on top of skinless chicken breasts to retain moisture while grilling. The insides of banana peels may help soothe bug bites. And peels are great for composting.
Reference: Food & Nutrition magazine