Bananas

 

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Bananas                                                                                                                                       back to list

The banana, which has been a staple for thousands of years, is a nearly ideal food, and Americans have made it their favorite fruit. The banana has a great deal to offer nutritionally. Because bananas contain less water than most other fruits, their carbohydrate content, by weight, is higher, which is one of the reasons that bananas are a favorite of endurance athletes. Bananas can be easily digested by virtually everyone, including infants and the elderly. This fruit also supplies a substantial amount of potassium along with significant amounts of vitamin B6. Bananas also have a small amount of folate (folic acid) and vitamin C.

Storage

Bananas that require further ripening should be left at room temperature, but away from heat or direct sun. To speed ripening, place them in a loosely closed paper bag. Putting an apple in the bag will further speed the process. Once ripened to your liking, bananas can be held at room temperature for a day or two. Then, you can store them in the refrigerator to slow down ripening; although the skins will turn dark, the fruits will remain perfectly edible. You can keep refrigerated bananas for up to two weeks. But never refrigerate unripe bananas: The exposure to cold interrupts their ripening cycle, and it will not resume even if the fruits are returned to room temperature.

You can salvage an overabundance of overripe bananas by peeling them, wrapping them whole or in chunks in plastic wrap, and freezing them. Eat them frozen (a sweet treat in summer) or thaw them and use in baking, where peak sweetness and "mushiness" are desirable.

Preparation

When peeling and slicing bananas that you won't be serving immediately, dip them into lemon, lime, or orange juice to slow browning.

Heating enhances this aromatic fruit, making it taste and smell even sweeter. Bananas are tender and require very little cooking time; however, slightly underripe fruits are best for cooking, as they hold their shape better.

Baking: Halve bananas lengthwise. Place in a baking dish, brush with orange or other fruit juice and a little honey, if desired, and bake until hot and tender. Cooking time: about 15 minutes at 400°F.

Grilling/broiling: Thread banana chunks crosswise on skewers and cook over the coals; or, place unpeeled fruit, halved lengthwise, directly on the grill until heated through. Indoors, place halved bananas, cut-side up, under the broiler. Cooking time: about 5 minutes.

Nutrition Chart

Banana/1 medium
Calories
109
Total fat (g)
0.6
Saturated fat (g)
0.2
Monounsaturated fat (g)
0
Polyunsaturated fat (g)
0.1
Dietary fiber (g)
2.8
Protein (g)
1
Carbohydrate (g)
28
Sodium (mg)
1
Vitamin B6 (mg)
0.7
Potassium (mg)
467

 

 

 

 

 

 
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