Did you know that bananas are the most popular fruit in the UK today? This is clearly reflected in research which found that the average person eats around 100 bananas a year!
This is not a surprising statistic as bananas are loaded with valuable micronutrients, especially potassium, one of the most important electrolytes in the body. Potassium helps to regulate heart function as well as fluid balance which is a key factor in managing blood pressure.
Bananas have a soothing effect on the gut thanks to their high content of pectin, a soluble fibre which not only helps lower cholesterol but normalises bowel function. In addition, the high fibre content of bananas helps to promote feelings of fullness and appears to reduce bloating.
Since they have a low water content, bananas typically have more calories as well as a higher sugar content compared to other fruits. However they contain sugar in the form of sucrose, fructose and glucose in combination with fibre, this allows them to supply an instant yet sustained boost of energy, perfect to eat before a gym workout!
Bananas also contain tryptophan, an amino acid which the body converts to the feel-good brain chemical serotonin. This brain chemical is known to help relaxation, improve mood, lessen anxiety, and generally makes you feel happier.
Therefore it makes total sense as to why bananas are such a popular choice of snack. They are extremely versatile and incorporated into cooking. Let us inspire you with two recipes below…
Healthy Banana Bread
Have your cake and eat it with this low-fat, healthy banana loaf. `This is perfect for breakfast and beyond…
Ingredients:
Wholemeal Flour (140g)
Self-raising flour (100g)
Bicarbonate of soda (1 tsp)
Baking powder (1 tsp)
Mashed banana from overripe black bananas (300g)
Agave syrup (4 tbsp)
Eggs 3 x beaten)
Low-fat natural yogurt (150ml)
Chopped pecan or walnuts (25g)
Method:
Heat the oven to 160C. Grease and line a loaf tin with baking parchment. Mix the flours, bicarb, baking powder and a pinch of salt in a large bowl.
Mix the bananas, syrup, eggs and yogurt. Quickly stir into dry ingredients, then gently scrape into the tin and scatter with nuts, if using.
Bake for 1 hr 10 mins-1 hr 15 mins or until a skewer comes out clean.
Cool in tin on a wire rack. Eat warm or at room temperature. Enjoy!
Banana Pancakes
These quick and easy banana pancakes are dairy-free and eggless. They can be ready in just 10 minutes and wolfed down in one! Perfect for busy mornings.
Each pancake (without the optional toppings) provides 119 kcal.
Ingredients:
Bananas (2 x peeled)
Plain Flour (120g)
Baking Powder (1 tsp)
Oat milk (120ml)
CoconutVeg Oil (3 tsp)
Method:
Roughly chop the bananas and add to a blender with the flour, baking powder and oat milk. Blend until smooth. Alternatively, mash the banana thoroughly on a plate, then transfer to a bowl and whisk in the other ingredients until smooth.
Heat a teaspoon of the oil in a small frying pan over a medium–high heat and spoon the mixture into the pan to make two pancakes. You will need about a tablespoon of mixture per pancake. Cook for around 2 minutes on each side, or until golden-brown, adding more oil if needed, then keep warm. Repeat until you have made all the pancakes.
To serve, top the pancakes with the banana, maple syrup and whichever else you wish to add. Enjoy while still warm!
