The banana is a fruit present and available throughout the year. The main production site is South America, followed by some Asian countries .
Europe is one of the first continents importing bananas, so bananas that are on the market in Italy are not grown in nearby places.
The structure of the fruit, however, makes it suitable to withstand long journeys and to be consumed after a few days of collection.
Here are 3 tasty banana recipes
Banana cake with buckwheat flour
Ingredients
> 100 gr of whole wheat flour
> 60 grams of buckwheat flour
> 1 sachet of baking powder
> 4 tablespoons of liquid honey or dissolved in a little water
> 2 tablespoons of chopped almonds
> 2 medium ripe bananas
> 1 jar of soy yogurt
> soy milk to adjust the creaminess of the dough.
Preparation
The two ripe bananas are crushed . Soy yogurt is added and mixed. The flour is then mixed. Finally, add the yeast, chopped almonds and honey .
Each banana, depending on the degree of ripeness, can be more or creamy, therefore it may be necessary to add half a glass of soy milk.
Mix everything and bake in a plumcake mold at 170 degrees for 30 minutes, until a darker crust has formed on the surface.
Banana and chocolate muffins
Ingredients for 10 muffins
> 120 gr of whole wheat flour
> 1 ripe banana
> 80 gr of chopped or drop dark chocolate
> 50 grams of liquid honey or dissolved in a little water
> 1/2 jar of soy yogurt
> 1/2 sachet of baking powder
> soy milk to adjust the creaminess of the dough.
Preparation
The ripe banana is crushed . Yoghurt is added and then honey. Mix well. The flour and baking powder are added a little at a time.
Depending on the degree of ripeness of the banana the dough will be more or less creamy, therefore it is adjusted with soy milk adding it a little at a time and stirring.
Finally, mix the chopped chocolate with a knife or in drops. The mixture is transferred into the molds, previously greased with a little oil and a sprinkle of flour, or lined with ready-made baking paper molds. It is baked for 20 minutes at 170 degrees.
Banana and almond mousse
Ingredients
> 1 ripe banana
> 2 tablespoons of liquid honey or dissolved in a little water
> 1 tablespoon of rice flour
> 1/2 liter of oat milk
> 1 handful of chopped almonds.
Preparation
Peel the banana, add the honey, the rice flour, a part of the chopped almonds and the milk and mix everything. Put it on a low heat in a non-stick pan until it thickens. Serve hot or after having it rested for a couple of hours, garnishing on surfaces and with the remaining chopped almonds or with coconut flour.
Bananas: nutritional properties
Bananas should be eaten very ripe, ie when the skin has brownish parts. Their nutritional properties make them valuable both for those who need to replenish a large energy expenditure, and for the discreet amount of vitamins .
They are also indicated as fruit able to rebalance mood, due to its content of dopamine, serotonin and noradrenaline.
According to the food combinations, bananas and, as sweet fruit, should be eaten together with other sweet fruit, alone, or in combination with semi-acid fruit.
Read also
> Mood food: a food for every mood
> Smoothies and centrifuge with bananas
