The Newsy Neighbour Magazine
June Issue 104
All Rights Reserved
www.thenewsyneighbour.com
Ever been to New Guinea? I have! Hanna Banana, at your service. Recent
evidence points to the likelihood that my earliest ancestors were first
domesticated there, near a place called the Kuk Swamp (not a particularly nice
neighbourhood), possibly as far back as 8000 BC. Not long after, other,
independent species of bananas were domesticated elsewhere in Southeast Asia,
including India, where an ancient Buddhist story mentions bananas the size of
an elephant’s tusk.
History
Eventually, we found our way to Africa – in fact, the word banana is
of West African origin, from the Wolof language, then passed into English via
Spanish or Portuguese. Bananas soon became popular in the Middle East; as Islam
spread, so did we. During the medieval period, when most people in Europe were
eating – well, I’m not sure what they were eating, but whatever it was, it
wasn’t very appetizing – folks in Islamic Granada were downing the most
delicious bananas in the world. Bananas were introduced to the Americas by
Portuguese sailors who brought us with them from West Africa in the 16th
century (and no, there is no country in Central America called Chiquita!). Most North Americans think of bananas as a
slender, oblong, yellow-skinned fruit, suitable for slicing on peanut butter
sandwiches and on top of ice cream and yogurt. While these are, indeed, bananas
(I for one am very proud of my smooth yellow skin, and take some offense at
being called a “common desert variety” – them’s fightin’ words in New Guinea!),
we are far from the only type available. There are fuzzy bananas with skin the
colour of pink bubblegum. There are green-and white-striped bananas, with pulp
the colour of orange sherbet. There are bananas that, when cooked, taste just
like strawberries. The Chinese grow an aromatic variety called the Go San
Heong, which means “you can smell it from the next mountain.” Whatever the
variety, we are the tallest of all the world’s herbaceous flowering plants.
Note that we’re plants, not trees – this matters (at least it does to me), in
the way the difference between field hockey and ice hockey matters to Sri
Lankans and Canadians. We can reach just under eight meters (25 feet) in
height. My siblings and I develop in the heart of the plant, in a large
hanging, tiered cluster called “hands.” There are up to 20 of us in a tier –
growing up can be a crowded affair when you’re a banana.
Health
Bananas and potassium go together like milk and cookies. We contain
a whopping 467 mg of potassium (and only one mg of sodium), making us ideal for
people who suffer from high blood pressure or atherosclerosis. In fact, as far
as I know, we’re the only fruit that can claim to be radioactive (wait, wait,
before you don a hazmat suit and toss those bananas in the bowl on your dining
room table into a lead container, note that tiny, tiny amounts of the
potassium-40 isotope are found in naturally occurring potassium, certainly not
enough for that bunch of bananas, or once you’ve eaten them, to start glowing
in the dark). Speaking of glowing, those are the reports we receive from people
who prefer chomping us to taking antacid medicine. We work our magic in two
ways: first, we have substances that activate the cells that compose the
stomach lining, encouraging them to produce a thicker protective mucus barrier
against stomach acids. Second, we have something called protease inhibitors
(sounds like a fancy name for nightclub bouncers, doesn’t it?), which help
eliminate stomach bacteria that have been pinpointed as a primary cause of
stomach ulcers. We’re also a smart
choice if you suffer from elimination problems. A bout of diarrhea can quickly
deplete your body of important electrolytes. We can replenish your store of
potassium, one of the most important electrolytes, which helps regulate heart
function as well as fluid balance. In addition, we contain pectin, a soluble
fibre (called a hydrocolloid) that can help normalize movement through the
digestive tract and ease constipation. And if that wasn’t enough, we’re an
exceptionally rich source of fructooligosaccharide (go ahead, try to say that
quickly a couple of times, I dare you), a compound called a prebiotic, because
it nourishes probiotic (friendly) bacteria in the colon. These beneficial
bacteria produce vitamins and digestive enzymes that improve your ability to
absorb nutrients, plus compounds that protect you against unfriendly
microorganisms. When fructooligosaccharides are fermented by these friendly
bacteria, not only do numbers of probiotic bacteria increase, so too does the
body’s ability to absorb calcium. Plus, gastrointestinal transit time is
lessened, decreasing the risk of colon cancer. Not bad for a simple banana, eh?
We are also thoughtfully pre-packaged by Mother Nature, with a creamy inside
and an attractive outside (if I do say so myself). There are lots of ways you
can eat me – to help you with some ideas; I’ve put together a few recipes that
feature the noble banana.
I think you’ll find every one of them yummy – enjoy!
Hanna Banana
Nutritional
Banana Recipes
BANANA
MUFFINS
There is just something warm and homey about banana muffins. This is
one of the best banana recipes and a great way to use over ripe bananas.
1/2 cup (120mL) butter or margarine, softened
1 cup (240mL) sugar
2 large eggs
2 large ripe bananas, mashed
2 cups (480mL) flour
1 tsp (5mL) salt
1 tsp (5mL) baking powder
1/2 tsp (2mL) baking soda
1 cup (240mL) buttermilk
1/2 cup (120mL) chopped walnuts
1 tsp (5mL) vanilla extract
Preheat oven to 400°F. Beat together butter and sugar at medium
speed using a mixer, or by hand, until light and fluffy. Add eggs, one at a
time, beating well each time. Add bananas and beat until smooth. In a separate
bowl, mix together flour, salt, baking powder and baking soda. Alternate
stirring in part of the flour mixture and part of the buttermilk into the egg
mixture until all is added and mixture is slightly moistened. Do not over-mix.
Batter will not look completely smooth. Stir in nuts and vanilla. Grease 12
standard size muffin tins or use paper cupcake cups. Spoon batter into muffin
cups, filling 2/3 full. Bake 15-18 minutes until lightly golden. Cool muffin
pan slightly before turning out the muffins. Cool muffins on a rack before
serving. Bananaramma!!
A single banana has four times the protein, twice the carbohydrate,
three times the phosphorus, five times the vitamin A and iron, and twice the
other vitamins and minerals of an average size apple. It is also rich in
potassium and is one of the best value foods around. So maybe it’s time to
change that well-known phrase to, “A banana a day keeps the doctor away!”
This unique tropical fruit is extremely high in potassium yet low in
salt, making it the perfect food to combat high blood pressure. The U.S. Food
and Drug Administration has allowed the banana industry to make official claims
for the fruit’s ability to reduce the risk of blood pressure and stroke.
PUERTO
RICAN BEEF BANANA OMELETTE
The flavour of the bananas compliments the tartness of the green
olives and capers. This oven-baked omelet makes a meal hearty enough for
dinner.
3 very ripe bananas
Oil for frying
1 onion, chopped
1/2 green pepper, chopped
2 cloves garlic, chopped
1/2 pound (454 grams) ground beef
1/4 cup (60 mL) tomato sauce
1 tbsp (15 mL) capers
1 tbsp (15 mL) sliced green olives (optional)
Salt and pepper
1/2 pound green beans, fresh or frozen, cut in 3-inch pieces
6 eggs
1/4 cup (60 mL) butter
Preheat the oven to 350°F. Peel the bananas, cut into 2-inch thick
lengthwise slices, and fry in oil until golden brown. Remove, drain, and keep
warm. In a frying pan, sauté the onion, green pepper, and garlic until soft but
not brown. Add the ground beef and fry at high heat for 3 minutes. Pour in the
tomato sauce and add the capers and olives, if desired. Cook 15 minutes over
medium heat, stirring occasionally. Season with salt and pepper to taste. Wash
the string beans and steam until tender. Beat the eggs, adding salt and pepper
to taste. Butter the sides and bottom of a round casserole and melt the
remaining butter in the bottom. Pour in half of the beaten eggs and cook over
medium heat for about 1 minute or until slightly set. Cover the eggs with
one-third of the banana slices, following with layers of half the ground meat
and half the string beans. Add another layer of bananas, the remainder of the
ground beef, another layer of beans, and top with bananas. Pour the rest of the
beaten eggs over the top. Cook over low heat for 15 minutes, uncovered, being
careful not to let the omelet burn. Then place in a preheated 350°F oven for 10
to 15 minutes to brown the top. Serve with rice and beans. Very excellent for
lunch!
One of the quickest ways of curing a hangover is to down a banana
milkshake, sweetened with honey. The banana calms the stomach and, with the
help of the honey, builds up depleted blood sugar levels, while the milk
soothes and re-hydrates your system.
Cheer up! According to a recent survey among people suffering from
depression, many felt much better after eating a banana. This is because
bananas contain tryptophan, a protein the body converts into serotonin, which
aids in relaxation, improves mood, and generally make you feel happier.
BANANA
AND PEACH SMOOTHIE
Bursting with vitamins and minerals, this banana and peach smoothie
is ideal when you have little time for breakfast – and it makes a great snack.
2 large bananas, thickly sliced
1 can (398 ml) peach halves in natural juice
200 g plain low-fat acidophilus yogurt
1⁄3 cup (80 mL) chopped fresh mint
1 tbsp (15 mL) clear honey
1 1⁄4 cups (300 mL) freshly squeezed orange juice
Place the bananas, peaches and juice, yogurt, mint, and honey in a
food processor or blender and blend to a smooth purée, scraping down the sides
of the container once or twice. Add the orange juice and blend briefly until
mixed. Luscious!
High in iron, bananas can stimulate the production of hemoglobin in
the blood, helpful in cases of anemia, they are a good source of vitamin C,
potassium and dietary fibre. And, great for athletic and fitness activities
because they replenish necessary carbohydrates, glycogen, and body fluids
burned during exercise.
Some horticulturists suspect that the banana was the earth’s first
fruit. Banana plants have been in cultivation since the dawn of recorded
history.
Bananas contain three natural sugars – sucrose, fructose, and
glucose, which, when combined with fibre, provides an instant, sustained and
substantial boost of energy. Research indicates just two bananas provide enough energy for a strenuous
90-minute workout.
By: Kathryn Hartwell
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