In the late 1800s, businessman Andrew Preston was certain that with the right approach, he could help make bananas the next big thing in the US. In fact, he predicted that the fruit would eventually overtake apples in popularity. And he was right. Today, bananas are widely loved—in 2022, the average American ate more than 26 pounds of the fruit (that’s more than 80 bananas each).
Preston was the founder of the United Fruit Company, an integral corporation in making the banana widely available across the USA at the turn of the 20th century. Since then, bananas–which are grown in many hot countries, including India, Brazil, Indonesia, and Ecuador—have turned into big business, and not just in the US, but around the world. In fact, according to Mordor Intelligence, the international market is worth more than $140 billion.
According to the market research platform, one of the biggest reasons bananas are a firm favorite around the world is because they’re an easy, accessible form of nutrition. They’re packed with important vitamins and minerals, including potassium, vitamin C, vitamin B6, and fiber. “The demand for bananas is anticipated to grow further during the forecast period due to the increasing health consciousness among consumers,” it notes.
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But while you can, of course, just pick up a banana, peel it, and enjoy it as-is to get the nutritional benefits and the taste, this tropical fruit is also incredibly versatile. It can be used in everything from pancakes to bread to waffles to muffins to casseroles. Find some of our favorite ways to cook with bananas below.
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Does cooking bananas change their nutrition?
Unfortunately, banana’s nutritional profile could be impacted by cooking.
According to Healthline, some of the most vulnerable nutrients during cooking include vitamin C, B vitamins, vitamin D, vitamin E, vitamin K, potassium, magnesium, and calcium. This is because many are heat-sensitive or water-soluble, which means they’re more likely to be lost through water-based cooking methods, like boiling.
However, the publication also notes that one of the best methods of cooking for nutritional value is likely baking or roasting. “Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins,” it notes. To preserve B vitamins and vitamin C, consider frying bananas for a short time instead.
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One of banana’s biggest benefits is its fiber content, which isn’t reduced through cooking. In fact, cooking may actually help to break down the fiber, which makes it easier to digest.
Fiber is an important nutrient, as it helps to support gut and digestive health. Read more about the benefits of fiber here.
It’s important to note that even though the cooking process might impact the nutritional value of fruits and vegetables, it’s still better to eat them cooked than not at all.
Speaking about vegetables, for example, Leslie Beck, RD told the Globe and Mail: “Eat your vegetables roasted, grilled, steamed, boiled in a soup, microwaved, and raw. Enjoy them fresh (locally grown when possible) and frozen. The more variety you have, the more likely you are to eat them. And that’s the whole point.” And the same advice undoubtedly applies to fruits, including bananas.
How can bananas be used in cooking? These vegan recipes get the best flavor out of the tropical fruit
Bananas already have a pleasantly sweet taste, but cooking can take this flavor to the next level. Check out some of our favorite ways to enjoy bananas below, from deliciously indulgent pancakes and waffles to wholesome banana bread and porridge.
1 Vegan Banana Oat Waffles With Maple Syrup
These banana oat waffles are nutritious, easy to make, and delicious, which makes them the perfect way to start the day. Drizzle with plenty of maple syrup for an extra pop of sweetness.
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2 Spiced Banana Pancakes With Blueberry Syrup
Banana, cinnamon, and allspice are the perfect flavor combination in this indulgent pancake recipe. Load them up with blueberry syrup and your favorite fresh fruits, like strawberries and raspberries, for extra nourishing goodness.
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Andrea Soranidis
3 Vegan Chickpea Banana Bread With Pecans and Chocolate Chips
This banana bread recipe is a great source of fiber, thanks to the addition of chickpea flour, pecans, and whole wheat flour. It’s also incredibly tasty due to the crunchy texture of pecans and the added sweetness of the chocolate chips.
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Shanika Graham-White
4 Jamaican-Inspired Vegan Banana Oatmeal Porridge
Porridge is a hearty, comforting breakfast choice, ideal for nourishing your body ahead of a busy day. It’s even more satiating (and tasty) when it’s made with almond milk, ripe bananas, rolled oats, and ground cinnamon. Brown sugar also adds a nice touch of sweetness.
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Alexandra Shytsman
5 Vegan Buttery Blueberry-Banana and Praline French Toast Casserole
Buttery, sweet, and tart, this French toast casserole ticks all of the cozy fall recipe boxes. The praline topping adds a nice nutty crunch, while the cinnamon brings a nice touch of warmth to this tasty dish from the Compassionate Cuisine cookbook.
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BOSH!
6 Vegan Peanut Butter Banana Bread Blondies
These nutty blondies from the Bish Bash Bosh! cookbook are the perfect treat to keep on hand for those days when you just need a little something sweet. Made with ripe bananas, maple syrup, peanut butter, and roasted almonds, they’re packed with goodness, too.
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Luke Albert
7 Vegan Pecan, Cinnamon, and Banana Oat Bars
If you prefer quick, easy breakfasts on busy days, do yourself a big favor by baking up a batch of these oat bars at the beginning of the week. The whole grains will give you a good boost of fiber, while the bananas bring sweetness and a healthy dose of vitamins to the mix. Maple syrup is a healthier alternative to refined sugar, and even contains some trace minerals, too.
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Charlotte is a VegNews editor and writer based in sunny Southsea on England’s southern coast.
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