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Real Food: Bananas

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Bananas: They’re one of the first foods we eat as babies; they’re a staple in just about every family kitchen; and they’re a great source of potassium and fiber. But how much do we really know about bananas? And can they be more than just a snack food? (Answers: Not much, and yes.).

First things first: Technically, the banana plant is not really a tree – it’s the world’s largest perennial herb – and the banana fruit is, biologically speaking, a berry. Bananas are reportedly the world’s fourth most popular food, after rice, wheat, and corn. Most bananas are grown in tropical regions; India grows the most bananas but Ecuador is the largest exporter of bananas.

To learn more about bananas, we turned to Richard W. VanVranken, an agricultural agent and cooperative extension specialist with Rutgers University in New Jersey. According to VanVranken, “Bananas are ethylene-dependent for ripening. They are shipped to the U.S. green and hard as a rock in cargo containers, likely with controlled atmosphere to scrub out the ethylene and a reduced oxygen content to slow respiration. Once they arrive here, mostly via the Port of Wilmington (in Delaware) which is one of the largest banana ports in the country, they are put into ‘ripening rooms’ where they are exposed to ethylene to restart the ripening process so that they are close to yellow by the time they arrive at the retailer. However, once the ripening is restarted, there is nothing in the rest of the distribution chain that will halt the process again.”

VanVranken adds, “You can ripen them faster by putting them in a bag with an apple, or you can slow down the ripening by separating them and keeping them cool (and away from other fruit). You can extend the shelf life by buying greener fruit to begin with, and you can get a few more days out of them once they reach the ripeness you like by putting them in the fridge. The skin will turn black, but the pulp will stay at the same stage of ripeness for a few days longer than if left on the counter. ”

OK – got all that? If you love bananas, and particularly if you love banana splits, you’re in luck. August 25 is National Banana Split Day. To celebrate, here’s one of our favorite banana splits – a healthy version that’s more like a crisp, juicy salad:

Waldorf Banana Split

2 crisp apples, cored and diced

2 stalks celery, diced

1/2 cup chopped walnuts

1/2 cup grapes, chopped in half

1/4 cup raisins

1/2 cup plain Greek yogurt

1 T. honey

4 bananas

4 large leaves green lettuce

Mint leaves

 

Combine apples, celery, walnuts, grapes, and raisins in a large bowl. In a separate small bowl, whisk together Greek yogurt and honey. Add yogurt mixture to apple mixture and stir gently to combine. Meanwhile, peel four bananas and slice each banana in half crosswise and then lengthwise. Prepare four plates by placing a leaf of lettuce on each one. Add a dollop of salad to the middle of each plate and then place bananas around the edge. Top each serving with a spring of mint leaves. Serves four.

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6 Responses to Real Food: Bananas

  1. Liz K August 22, 2012 at 8:16 am #

    Love bananas; live this site; how do I share this on FB?

    • Liz K August 22, 2012 at 8:17 am #

      *love

    • Jeanne August 22, 2012 at 11:42 am #

      Thanks, Liz! You can click “like” on the FB button on top; or you can just post the link. : )

  2. Joanna August 22, 2012 at 3:15 pm #

    Hi Jeanne,
    I love bananas. Eat them almost everyday especially before running. I read that they are high carbs so not the best fruit. What do you think? I switched to apples.
    Missing me some bananas,
    Joanna

  3. Jeanne August 22, 2012 at 3:52 pm #

    Hmmm… Good question. A banana has only 9 percent of total recommended daily intake for carbs, so you’d have to eat a lot of bananas for it to be a problem. I’d say that the carbs you’re eating in a banana are probably more nutrient-dense than, say, pasta, so it shouldn’t be an issue. But definitely mix it up with all kinds of fruit!
    Here’s some interesting reading:
    http://www.livestrong.com/article/444310-is-eating-too-many-bananas-bad-for-you/

    • Joanna August 24, 2012 at 6:25 pm #

      Thanks,
      I’ll be havin me some banana in the am before my run….
      Hope all is good with you! Send hugs to my little friends!

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