Banana

A naturally sweet, portable fruit that doubles as a baking staple.

Also known as: Musa, bananas, ripe banana

Overview

Bananas are among the world's most popular fruits — sweet, filling, and ready to eat straight from the peel. As they ripen, their starch converts to sugar, so a green-tipped banana is firm and mildly sweet while a spotted one is soft and intensely sweet.

That ripening curve is a cook's friend: very ripe, spotty bananas are ideal for banana bread, smoothies, and dairy-free 'nice cream,' turning a fruit past its snacking prime into something delicious.

Culinary Uses

Mashed into banana bread, muffins, and pancakes.
Blended into smoothies or frozen and churned into dairy-free ice cream.
Sliced over oatmeal, yogurt, and cereal.
Used as an egg or fat replacer in some baked goods.

Flavor Profile

Sweet, creamy, and mild, growing sweeter and more fragrant as it ripens.
Underripe bananas are starchy and less sweet.
Cooking or caramelizing deepens their flavor.

Storage

Ripen at room temperature; speed it up in a paper bag, slow it by separating the bunch.
Refrigerate ripe bananas to hold them — the peel darkens but the fruit stays good.
Peel and freeze very ripe bananas for smoothies and baking.

Preparation

Mash ripe bananas well for even distribution in batters.
Toss cut banana with a little citrus to slow browning.
Freeze in chunks for easy blending.
Choose spotty, very ripe fruit for the sweetest baked goods.

Nutrition

Bananas provide quick-digesting carbohydrate energy along with fiber.

They are well known as a good source of potassium.

Potassium

An electrolyte supporting blood pressure and muscle function.

Vitamin B6

Supports metabolism and nervous-system health.

Vitamin C

Present in useful amounts.

Fiber

Includes resistant starch in less-ripe fruit.

Dietary Considerations

Naturally vegan, vegetarian, gluten-free, and dairy-free.
A convenient pre- or post-workout energy source.
Naturally sweet, so those watching sugar should account for it.

Nutrition information is educational and approximate; it varies by variety, portion, and preparation, and is not a substitute for professional dietary advice.

Common Pairings

Oats, yogurt, and honeyPeanut butter and chocolateCinnamon and walnuts in bakingBerries in smoothies

Recipes with Banana

No Gluten

American 0

Oat & Banana Breakfast Cups

Wholesome baked oatmeal cups sweetened naturally with banana — a make-ahead, grab-and-go breakfast that's cheap, freezer-friendly, and great for busy mornings.

35minEasy12 servings