The ultimate fast food, bananas are not only delicious but packed full of nutrition and energy. Ripe bananas are easy to digest as most of the starch has been converted to sugar making them good for relieving constipation. The pectin fibre in them can help reduce cholesterol, relieve heartburn and soothe inflammation in the digestive tract. Bananas also contain fructo-oligo-saccharides (FOS) which help feed the 'good bacteria' in the gut. They are an unusually rich fruit source of protein which combined with the fibre and sugar content makes them so good for a sustained release of energy, even more so if they are eaten with some nuts or yoghurt. Besides being energizing, bananas also contain tryptophan, an amino acid with naturally sedative effects. The body converts tryptophan into serotonin, a hormone which helps lift mood and promote sleep. This makes them an excellent bedtime snack for anyone who has trouble sleeping. Bananas are rich in potassium which regulates the fluid levels in the body and therefore is important in governing blood pressure and vitamin B6 (pyridoxine) which protects against heart disease and regulates the nervous system. They are also high in antioxidants, particularly beta-carotene, which converts naturally within the body to vitamin A and vitamin C. Both of these vitamins boost the immune system and protect against heart disease and certain cancers.
Banana Bread Recipe
- 225g / 8oz plain flour
- 1 teaspoon salt
- 1 heaped teaspoon baking powder
- 1 teaspoon ground cinnamon
- 110g / 4oz caster sugar
- 1 egg, beaten
- 75ml / 3 fl oz rapseed oil / canola
- few drops vanilla essence
- 65g / 2.5 oz pecan nuts, chopped
- 4 medium bananas, mashed
Method
- Preheat the oven to 180 C, 350F, gas mark 4.
- Line a 900g / 2lb loaf tin.
- Sift the flour, salt, baking powder and cinnamon into a bowl and stir in the sugar.
- Mix in the beaten egg, rapseed oil and vanilla essence but do not beat the mixture.
- Using a fork, fold in the pecan nuts and mashed bananas. Do not beat.
- Spoon into the prepared loaf tin and bake in the preheated oven for 50 - 60 minutes until golden brown.
- Remove from the oven and leave to cool in the tin for 10 minutes, then turn out onto a wire rack to cool.
Banana and Vanilla Smoothie Recipe
- 4 bananas, cut into large chunks
- 1 litre (1.75 pints) rice, soya or cow's milk
- 3 teaspoons good quality vanilla extract
- 2 tablespoons oat bran
- 6 ice cubes
Method
- Place all the ingredients in a blender and blend until smooth.
- Pour into 4 tall glasses and serve straight away.
Corinne Lutton - Since leaving a 20 year career in the airline industry in 2002, I have studied Nutrition, Bach Flower Remedies and Herbalism. It was ...
