Ingredients:
4 ripe bananas
1 cup of sugar
¾ cup of applesauce
2 eggs
2 cups of bread flour
½ teaspoon of salt
1 teaspoon of vanilla

Directions:
Preheat the oven to 350 degrees and grease a 9” x 5” loaf pan. In a large bowl, slice the bananas and use an electric mixer to mash. Add the sugar and blend. Let mixture stand for 15 minutes. Add applesauce and eggs and mix well. Blend in the remaining ingredients. Pour into the greased loaf pan and bake for 55 minutes. Remove from the oven and let stand again for 10 to 15 minutes. Transfer to a wire rack to cool completely.

Bananas are a good source of vitamin B6, vitamin C, manganese, potassium, and iron. One new catch phrase, probiotic “friendly” bacteria, is old hat to the banana; this fruit has been “friendly” to our digestive systems long before we heard the term.  Along with other fruits and vegetables, consumption of bananas may be associated with a reduced risk of a variety of cancers, including colorectal cancer and breast cancer.

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Some studies have found that banana ingestion may increase the ‘feel good’ chemicals, dopamine and serotonin, in the brain. Other studies have shown positive results using bananas in the diet to treat jaundice and kidney stones. Many people who workout or play sports know the benefits of eating a banana after their workout is over. Bananas help prevent lactic acid from building up in the body after we quit exercising, preventing sore muscles. You can’t go wrong with the humble banana when it comes to eating healthy.

Fun Facts

The word ‘banana’ usually refers to the soft, sweet dessert variety. By contrast, other countries grow and eat bananas with a firmer, starchier fruit, called plantains or cooking bananas. The terms ‘plantain’ and ‘banana’ in these countries are widely interchangeable which means you need to be careful when asking for a banana – you never know which one you might get.

The banana plant is a very large flowering plant and is often mistaken for trees. Their main ‘trunk’ is actually a pseudo-stem that grows almost 25 feet tall. Each pseudo-stem can produce a single bunch of bananas, which actually grow point up rather than hanging down, making them look upside-down.

Bananas are slightly radioactive due to their high potassium content with a naturally occurring isotope, potassium-40. Proponents of nuclear power sometimes refer to the ‘banana equivalent dose’ of radiation to support their arguments for safe nuclear power.

How to eat

If you can peel it, you can eat it. Every culture has numerous ways to eat bananas, from deep frying, baking in their skin, or even steaming with rice. Banana pancakes are a favorite of hikers along the Southeast Asian trails. When dehydrated, banana chips make for a great snack and can even be used as special treats to train dogs.

Bananas may be relegated to snack time or dessert time in many households, but try thinking outside that pie pan. Bananas can perk up a spinach salad with vinaigrette dressing like nobody’s business.  Grilled bananas can add a very interesting flavor and aroma as a side dish with grilled pork. Of course, you’ll want to keep a bunch hanging around for your morning smoothie. There are countless ways to enjoy bananas daily.

Grab a bunch of bananas and begin to experiment with different recipes. Not only do bananas taste great, they offer a whole bunch, pun intended, of nutrients. Any time you feel tired, run down, exhausted after a workout, grab this easy snack and you’ll feel better fast.

Bananas Cookbook: 101 Recipes with Bananas~ G & R Publishing ~
Just like the title says, you’ll find 101 recipes that will get you cooking and eating bananas like never before.

Breadfruit holds a treasure chest of nutrition, most notably being rich in fiber. This fiber can help control diabetes and even lower bad cholesterol levels, decreasing the risk for heart attacks. It is currently recommended that adults consume 20 to 35 grams of dietary fiber per day, which is equivalent to two cups of boiled breadfruit. Consider replacing white rice in meals with breadfruit to boost your dietary fiber easily. Breadfruit can also provide a proportion of the recommended requirements for vitamin C, thiamin, riboflavin, niacin, phosphorus, and iron.

How to eat

Breadfruit can be eaten once cooked, or can be further processed into a variety of other foods. A common preparation, at least outside the United States, is to take fermented breadfruit and combine it with coconut milk and baked in banana leaves. This is similar to a rice pudding in texture and taste. Whole fruits can be cooked in an open fire, then cored and filled with other foods such as coconut milk, sugar and butter, cooked meats, or other fruits. The filled fruit can be further cooked so that the flavor of the filling permeates the flesh of the breadfruit.

If you get a chance to try breadfruit, you will not be disappointed. Not only is this amazing fruit extremely tasty, it is also highly filling. So, don’t let your eyes get bigger than your stomach; be sure to share this tasty treat with your friends.

Breadfruit Recipes

1. Sweet Mornings Breadfruit Porridge

1/2 medium breadfruit
1/2 cup water
4 cups Water
1/4 tsp salt
1/4 cup all purpose flour (and 3 Tbsp cold water to blend)
1/4 cup sweetened condensed milk
1/2 cup evaporated milk
1/8 tsp ground nutmeg
1/4 tsp vanilla extract

Remove the skin and heart from the breadfruit and cut into small pieces. 
Put pieces in blender with 1/2 cup water and blend into a puree consistency, adding more water if needed.
Heat 4 cups water to boiling and add pureed breadfruit, then add salt, and continue boiling gently, for about 5 minutes, until well blended and smooth; stir frequently.
In small glass bowl, put flour and whisk in cold water until flour is smooth.
Slowly drizzle flour mixture into boiling breadfruit porridge, stirring constantly until porridge thickens.
Once thick, remove from heat and stir in remaining ingredients, stirring to combine.
Cover and let stand for 5 minutes.
Serve hot with sliced fruit or a drizzle of honey on top.

2. Savory Cheddar Breadfruit Casserole

3 breadfruit, green
1/2 lb bacon, diced
1 medium sweet onion, diced
1 green bell pepper, diced
1 Tbsp olive oil
dash garlic powder
Salt and pepper
1 cup sour cream
4 cups shredded cheddar cheese

Put breadfruit in large pot of water, bring to a boil, and boil for 1 hour.  Set on rack to cool, then peel and remove core, and cut into 1 inch cubes.
In skillet, fry up bacon until just cooked, but not dry or over crisp; remove and set aside.
In same skillet, put onion, bell pepper, olive oil, garlic powder, salt and pepper, and cook until onion and bell pepper is softened slightly.
Add bacon back to skillet and cook together for 1 minute, then remove from heat.
In skillet with onion/green pepper/bacon mix, add breadfruit cubes, sour cream, and 3 1/2 cups of the cheddar cheese, and stir gently to combine.
Turn this mixture into a 9×13 casserole dish and top with remaining 1/2 cup cheddar cheese.
Bake uncovered in preheated 375 degree oven for 35 to 45 minutes or until casserole browns around the edges and cheddar cheese browns on top.

Apricots are soft, sweet, juicy, and mostly recognized for their fuzzy skin. This little orange colored fruit is packed with nutrients and great for snacking. Once you get past the giant plum-like seed casing in the middle, every bite is a delight. Let’s take at look at this fuzzy little fruit and see where it came from and a few other interesting facts.

What is it?

The apricot is the fruit produced on a rather scrawny looking tree. The tree canopy spreads out like thin arms, producing a massive amount of fruit. The actual apricot is similar in size to a small peach. The orange color may appear the shade of a basketball, and will often be darker orange or even red on the side more exposed to the sun. The single seed is enclosed in a hard pit often called a ‘stone.’ If you look at the pit, you will see three ridges running down one side, which is where the new plant breaks through once it sprouts.

History

Apricots have been cultivated in Armenia since ancient times and it is thought to be native to the area. However, other studies and excavations of ancient sites have shown that apricots have been farmed in both ancient China and India almost 1,000 years prior to the Armenians. You’ll find apricot groves in warm climates in the United States, even growing wild. The wild versions are still edible, though quite a bit smaller. If you live in a warm region, you may experience your first wild apricot sighting when you spot squirrels running around with small ‘basketballs’ in their mouth.

Health Benefits

Full of beta-carotene, giving them their orange color, and packed with fiber, apricots are a great addition to any diet. Apricot kernels contain between 2% and 2.5% hydrocyanic acid (cyanide) which, contrary to popular belief, is not enough to be harmful if consumed. The seed also contains high levels of cyanogenic glycosides which can help treat cancer and was used to treat tumors in the early 5th century. In more recent years, studies have shown that treating prostate cancers with the amygdalin found in apricot seeds may induce reduction in cancer cells.

If you are looking for heart healthy fruit, apricots are your best friend. Compared to other foods, apricots possess the highest levels of carotenoids which can help prevent heart disease and even lower bad cholesterol levels. While these are great benefits to have, other studies have shown that apricots are best when consumed in moderation and excess intake could actually be harmful to your body. As in most consumption, heed the advice “do all things in moderation.”

Fun Facts

Apricots are in the same family as plums. The full species and subgenus is Prunus armeniaca, which, when translated is “Armenian Prune.” Apricots are susceptible to bacterial and fungal diseases. One of the biggest enemies of the apricot tree is the nematode, which is why the valuable seed is grown inside the pit to make sure a new generation of apricot survives in the wild. A little lesson in nature protecting itself.

Because their natural sugars help preserve the fruit, much like honey and dried dates found in the ancient Egyptian tombs, dried apricots can last for several centuries without spoiling. The kernels of the apricot grown in some regions are so sweet they may be a substitute for almonds. Amaretto liqueur and amaretti biscotti, two Italian favorites, are often flavored with apricot extract rather than almonds to save on costs.

How to Eat

Snacking on dried apricots is a great way to add a sweet treat to your day; anytime anywhere. Throw a handful in with your cereal, or top a crisp salad with dried apricots to add an extra flavor profile to your dish. Kids especially like the surprisingly fuzzy little texture of dried apricots, along with the super sweet taste. For an extra treat, dip dried apricots in a bit of melted chocolate.

Fresh apricots can be reduced in a sauce to be used as a glaze for pecan crusted chicken. Create a simple apricot sauce to accompany grilled pork. Dice up fresh apricot for a luau inspired salad.  You can even halve apricots and grill them, just like you would peaches or pineapples. Consider mashing apricots to add to pan breads for a completely different spin on baking.

No matter how you use them, apricots are a delicious and healthy way to add some sweetness to your meals, without picking up the sugar bowl. Buy some today and try to incorporate them into your daily diet. You will feel good knowing you are boosting your nutrition level with every sweet bite.

Surprising Sunset Apricot Salsa

2 cups apricots, diced small
1 1/2 Tbsp cilantro, chopped fine
2 Tbsp sweet onion, diced small
1/2 tsp jalapeno pepper, minced (optional)
1/4 tsp ground cumin
dash red pepper flakes (optional)
1 lime, zested and juiced
1/2 tsp white wine vinegar
1/2 Tbsp olive oil
salt and pepper to taste

Put all ingredients in glass bowl and toss to combine.
Refrigerate for at least 1 hour before serving.
Serve as a side with grilled pork, fish or chicken, or with tortilla chips for a snack.

What You Need:

4 large apples, cored
2 TBSP creamy style peanut butter
1/2C raisins
1/2C granola [Read more...]