Dinner with Appeal

Story and Photos

by:
Füsun Atalay Copyright © 2007

"The banana plant is not a tree; it is actually the world's largest herb!" www.banana.com

Many of us were brought up with the old adage that "An apple a day keeps the doctor away".

Compared to an apple, however, a banana has five times the vitamin A and iron, four times the protein, three times the phosphorus, twice the carbohydrate and other vitamins and minerals. In addition to being a good fibre, potassium and vitamin C source, bananas are also said to contain all the 8 essential amino-acids our body cannot produce by itself. All considered, that makes bananas one of the best health foods around.

Research has proven that two bananas provide enough energy for a strenuous 90-minute workout as they contain sucrose, fructose and glucose as well as fibre. (from "Diabetes-talk" - A Banana A Day - Eileen Scrivani ) A number of studies have also shown that a banana can help prevent or overcome a substantial number of ailments and conditions such as depression, PMS, anaemia, constipation among others.

The vitamin B6 in bananas regulate blood glucose levels which can affect mood. They also contain the natural mood enhancer, tryptophan, which can help sufferers of Seasonal Affective Disorder (SAD). The high potassium- low salt content in bananas is said to make it an ideal fruit for those with high blood pressure.

A banana milkshake, sweetened with honey is recommended as one of the quickest (and tastiest) ways of curing a hangover. This is how it works: 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.

As with all good things, however, those of us who are weight - conscious have to monitor our intake of these wonderful tropical fruits as they contain a lot of sugar which contributes to a large portion of the calories from this fruit.

Bananas are always in season and they are available year round. They're also an easy maintenance fruit which don't go to waste since even in their softest, mushiest state they can be used for breads, muffins and blended drinks.

When you buy bananas, choose according to the desired ripeness as indicated by their skin color.

Green bananas are not ready to consume right away but they will ripen at room temperature in three to five days. That's good to know so that you can stock up a little when the fruit is on sale. Fully yellow bananas are ready for immediate consumption as a fruit, in salads or cereals. Bananas with speckled skins are fully ripened —perfect for mashing and using in recipes.

I like to take advantage of very ripe bananas I find at reduced prices on bargain trolleys of the supermarket. At home I peel, cut into chunks and freeze them in zippered freezer bags. A little squeeze of lemon or other citrus juice keeps the soft flesh from browning prematurely. These frozen chunks are excellent for making smoothies or (defrosted) using in baking muffins and banana loaves.

Plantains look like the unrefined cousins of the banana, but they are firmer in texture and lower in sugar content than bananas . Like the banana, they change from green to yellow and to orangish brown as they ripen.

People in the tropical regions of the world use plantains as a staple food. In their under-ripe or over-ripe stages they have a flavor similar to potatoes and sweet potatoes respectively. So, they can be mashed, fried, broiled and grilled, making delicious side dishes with chicken, meat and seafood as well as stand on their own for vegetarian fare and snacks.

* To bake: Rinse and dry plantains (one medium-sized fruit per person). Cut off the tip and stem end. Slit in each fruit lengthwise just through the skin. Place slit-side up in a foil-lined pan and bake at 375°F for about 40 minutes. Serve them whole in lengthwise strips or sliced crosswise in rounds or diagonals. Top with honey, brown sugar, cinnamon, lime juice, or nuts.

* To fry: Peel and cut plantain into thin slices. Arrange slices on a baking sheet and spray lightly on both sides with oil. Bake at 400°F until crisp. Sprinkle with coarse salt and serve as an appetizer, snack or a side dish.

* To boil: Peel and cut each plantain into two or three pieces; boil until tender, and serve as a side dish.

Cream of Plantain soup
4 green plantains, peeled and sliced into rounds
3 Tbsp olive oil
1 large onions cut in half
4 garlic cloves finely chopped
4 cups chicken stock
salt and pepper to taste
3 bay leaves
1 cup whole milk

In a medium saucepan heat the oil and sauté the chopped onions and garlic for a few minutes.

Add the plantains and cook until golden brown, stirring occasionally. Add the chicken stock, salt, pepper and bay leaves and bring to a boil. Lower to a simmer and cook until the plantains are soft.

Transfer the mixture to a blender or food processor and blend until the mixture is creamy and smooth. Return mixture back to the saucepan and add the milk. Bring to a slow boil for about 8 minutes. Season to taste. Serve garnished with parsley or cilantro sprigs.

Plantain curried chicken ~ Serves 8
2 onions, chopped
¼ cup vegetable oil
4 Tbsp flour
1 cup chicken stock
3/4 cup raisins
1 tsp salt
1 seasoned, baked chicken, deboned and cubed
2 ripe plantains, sliced
2 apples, grated
1 ½ Tbsp curry powder
1 Bay leaf
4 Peppercorns
1 cup coconut milk

Fry onions in oil until golden brown. Add flour and mix well. Add chicken stock gradually while stirring. Add the rest of the ingredients, except coconut milk. Cover saucepan and simmer for 20 minutes. Remove bay leaf. Add coconut milk and simmer 5 more minutes. Serve with Basmati rice.

Banana Pecan Loaf
Baking this loaf at a lower temperature prevents the edges from burning .

1 cup sugar
3/4 cup butter, softened at room temperature
½ cup buttermilk
2 large eggs
1 teaspoon vanilla
½ teaspoon salt
1 teaspoon baking powder
½ teaspoon baking soda
1 teaspoon cinnamon
1 ½ cups flour
2 (medium) ripe bananas, mashed
½ cup chopped pecans

Preheat oven to 300°.

Grease a 9 x 5 loaf pan.

Cream butter and sugar well.

Add buttermilk, eggs and vanilla and mix well.

Add salt, baking powder, baking soda, and cinnamon, mixing well.

Slowly add flour, half cup at a time, until well mixed.

Peel bananas, mash and add to mixture.

Add pecans and mix until blended.
Pour batter into prepared pan and bake for 65-70 minutes or until toothpick inserted into the center comes out clean.

Copyrighted Material ~ Copyright © 2007 ~ All Rights belong to Füsun Atalay