Ingredient of the Week: Banana

banana

This week I would like to thank Chris Walker for giving me the idea to write about bananas for this week’s ingredient. I love bananas and I think they can be eaten at any time of day, which makes them the perfect candidate for this week’s post.

Bananas are a great source of potassium and one of the best post-workout snacks around. They are full of nutrients and will refuel your body after burning calories from an intense workout. Throw a banana in a protein shake, eat it with peanut butter (one of my personal favorites), or just eat it plain. Monkeys totally have the right idea on this one.

The average Chiquita banana contains 13 percent of the daily recommended amount of potassium, a nutrient that can stimulate the muscles, nerves, and brain cells, and can help reduce blood pressure and risk of stroke.

Bananas are one of those foods that taste better with age. If you need help ripening your bananas, here is a trick that will work.

Bananas can both thicken and sweeten many recipes, which is why I keep bananas in my freezer in case I need one. You can never have too many frozen bananas. They are great for shakes and vegan ice cream.

banana
Bugs on a Banana. | Photo by Samantha Wood

Breakfast
Bugs on a Banana
Total Time: 5 minutes, serves 1

Ingredients
1 banana
2 tablespoons peanut butter
1 handful nuts, dried fruit, or banana chips for topping
cinnamon, for topping

Directions
Cut banana in half lengthwise, keeping it inside the peel. Spread peanut butter on the exposed sides of the banana. Top with nuts, dried fruit, banana, or chocolate chips.

I love to eat this recipe right out of the banana with a spoon. It’s a great breakfast or mid-afternoon snack. Try it with almond or another nut butter and experiment with toppings. Fair warning—it can get messy so bring plenty of napkins.

banana
Banana Lunch Crepe. | Photo by Samantha Wood

Lunch
The Banana Lunch Crepe
Total time: 10 minutes, serves 1

Ingredients
1 soft tortilla
1 small banana, sliced
2 tablespoons peanut butter
1/4 teaspoon cinnamon
1/2 teaspoon brown sugar
1/4 teaspoon maple syrup

Directions
Place sliced banana in a small saucepan over medium heat with cooking spray. Top with cinnamon and brown sugar and cook until banana warms up and becomes slightly translucent and mushy (this sounds gross but tastes so good). While the banana is cooking, spread the peanut butter and maple syrup on one half of the tortilla. Once the banana reaches the mushy consistency you are looking for, place it in the tortilla on the side of the peanut butter and maple syrup and fold the other half over so that it is in the shape of a crepe. Cook the “crepe” until both sides are slightly browned and peanut butter is melted.

This one can also get a little messy so eating it with a fork is strongly advised. This is like eating a healthy breakfast burrito for lunch. What could be better?

banana
Tropical Banana Salad. | Photo by Samantha Wood

Dinner
Tropical Banana Salad
Total time: 10 minutes, serves 1

Ingredients
3 cups spinach
1/8 cup banana chips
5 raw almonds
5 raw cashews
1 piece dried mango, cut into small pieces
1 tablespoon dried cranberries
1 teaspoon balsamic vinaigrette

Directions
Place spinach, banana chips, almonds, cashews, mango, and cranberries in a bowl. Top with dressing and mix well.

It may seem strange to mix nuts, dried fruit and spinach, but the ingredients complement each other quite nicely. Using a fruit dressing, like strawberry poppyseed, would also work nicely with this fruity salad.

About Samantha Wood

I am a foodie who loves chocolate, dogs and California. I hope to write for a food magazine one day. Let me know if you have any suggestions for Ingredient of the Week.

View all posts by Samantha Wood →

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