Banana Bread

According to estimates, 1.4 million bananas are thrown in the garbage bin each year, because the banana had minor bruising or a black mark. If the banana is green anywhere on the skin, 13 per cent of people will throw the whole fruit away.

But bananas that are "damaged" or overripe are actually at their sweetest and perfect for making banana bread, banana muffins in the kids lunch boxes or even frozen banana gelato.

If we forget about our bananas, and their skins are fully black in colour, we quickly peel them and pop them in the freezer. Once we have collected them in numbers, we bake Banana Bread for the neighbours, the family, and those who might need cheering up! This one bowl, melt and mix recipe is super quick to make and we promise, everyone will love it.

Before you throw out a banana because it has turned brown and seems past its eating prime, consider the potential nutritional benefits it provides. A brown banana has a higher level of antioxidants than yellow or green, unripe bananas. It's also easier to digest for people with digestive ailments, including irritable bowel and functional abdominal bloating.

A brown, yellow or green banana are all a good source of potassium, vitamin B-6 and fibre. As a banana reaches the brown stage, its concentration of antioxidants increases. Antioxidants are important in helping protect your body against disease-causing inflammation. As bananas turn brown, some of the micronutrients present do diminish. Store ripe bananas in the refrigerator to reduce this loss.

In brown bananas, the resistant starch has almost completely transformed into simple sugars. When you eat a brown banana, you're blood sugar spikes more quickly than it would when you eat a green one. Type-2 diabetics are thus recommended to avoid brown-spotted or fully brown bananas, which are mostly sugar. Less ripe bananas are healthier for people who are trying to cut back on sugar.

Because a brown banana is mostly simple sugar, it's easy to digest. People with irritable bowel and other digestive ailments may find brown bananas are more agreeable to their systems. Watch for brown bananas that are too far past their prime. If it smells, is squishy or shows signs of leaking or mold, it's not fit to eat.

A Japanese study published in a 2009 issue of "Food Science and Technology Research" determined that the brown spots on bananas produce a substance called Tumor Necrosis Factor, which breaks down abnormal cells -- including those that cause cancer. Brown bananas can't cure cancer, but consuming them might boost your immune function.

We freeze our ripe bananas until we have enough to make this delicious Banana Bread.

Banana Bread

2 cups self-raising flour

1 tsp ground cinnamon

2/3 cup, firmly packed brown sugar

1/2 cup skim milk

2 eggs, lightly whisked

50g butter, melted, cooled

5 overripe medium bananas

1/4 cup flaked almonds

Preheat oven to 180°C. Line the base and sides with non-stick baking paper, allowing it to overhang.

Place 4 bananas in a bowl and mash them gently. Add milk, eggs, melted butter and brown sugar and stir until well combined. Sift flours and cinnamon into the banana mixture and stir to combine.

Spoon the mixture into the prepared pan and smooth the surface. Slice the remaining banana in half lengthways, to decorate the top of the loaf, then sprinkle with flaked almonds.

Bake in preheated oven for 45-50 minutes or until a skewer inserted into the centre comes out clean. Remove from oven and set aside in the pan for 5 minutes. Turn onto a wire rack to cool completely. Cut into slices to serve.

Makes 1 loaf

Notes & tips: This banana bread will keep in an airtight container out of direct sunlight for up to 3 days. Alternatively, place in an airtight container, then label, date and freeze for up to 1 month. Place in the fridge overnight to thaw.

#bananabread #nowaste #zerowaste #sustainability #nofoodwaste




 © Copyright Mia Cucina 2018


PO Box 7027 Bondi Beach

2026 NSW Australia

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