Going Bananas?

Two recipes using overripe bananas that aren't smoothies or banana bread

In south Louisiana, particularly when it’s hot (which is a lot of the time), bananas begin a precipitous decline toward inedibility as soon as you bring them home from the store. They get those freckles, which shortly become large brown patches. At this point, the banana is mushy and gross and can no longer be eaten—at least not by me.

"My mother always used to say: 'The older you get, the better you get, unless you're a banana.'" ~ Betty White

What do you do with those overripe bananas on your counter that are now attracting legions of fruit flies? I hate waste, so I don’t want to throw them away. I usually peel them and freeze them for smoothies. But a gal can only drink so many smoothies, and not all of my smoothies include a banana. My frozen banana stockpile is currently at its limit. So, I found some quick, easy recipes to use my overripe bananas.

"Time flies like an arrow; fruit flies like a banana" ~ Groucho Marx

Easy Banana Breakfast Recipes

Do you want something fast, easy, tasty, and nutritious for breakfast? Here are two recipes that use overripe bananas.

Bananas Foster Oatmeal

Before I give you the oatmeal “recipe,” I’m going to explain what Bananas Foster really is—delicious! It’s a dessert made from bananas butter, brown sugar, cinnamon, banana liqueur, and dark rum. The butter, sugar, and bananas are cooked, and then alcohol is added and ignited. This deliciousness is served over vanilla ice cream. Yum! Brennan’s Restaurant in New Orleans is known for the dish.

After that lead-up, I hope my oatmeal isn’t a let down. It’s actually quite tasty and filling and calling it Bananas Foster Oatmeal makes it seem fancy and exotic even though no open flames are involved. It smells good while it’s cooking, and the aroma reminds me a little of Bananas Foster. Okay, perhaps that’s just wishful thinking on my part. There’s no alcohol or ice cream—at least not in my recipe. Feel free to add either one or both, if you’re so inclined. No judgments here!

• 1/2 Cup of Oatmeal

• 2 teaspoons cinnamon

• Stir the cinnamon into the dry oats

• 2-4 Medjool Dates cut up

• Add 1 Cup of water and stir

• 1 very ripe banana (in bite sized chunks)

Microwave on high for 2 minutes. Watch it, because oatmeal becomes volcanic cooking in the microwave and may flow over the side of your bowl, creating a gooey mess. If that happens, this recipe goes from being simple and quick to being a major PIA. Don’t say I didn’t warn you! Stir and cook for another 1 to 2 minutes on high.

• Sprinkle pecans or walnuts on top

• Add a little almond milk or other milk of your choosing—or not

The overripe banana and the dates make this oatmeal sweet enough for me. I like to use dates as a sweetener because they’re a high in fiber, minerals, and antioxidants, making them a healthier option for added sweetness.

Peanut Butter Banana Mug Cake

• 1 very ripe banana (mashed)

• 2 Tablespoons of peanut butter or other nut butter (I prefer almond butter.)

• 1 egg

• 1/4 teaspoon of baking soda

• Dash of cinnamon

• Dash of unsweetened cacao (optional)

Stir all the ingredients together in a mug or small bowl. Microwave for about 2 minutes on high or until the center is firm to the touch. Be careful not to overcook this or it will be rubbery. This makes a satisfying and tasty breakfast.

I got this recipe from Megan Gilmore, The Detoxinista. She has great tasting, easy to prepare, healthy recipes. She also has a version of this recipe that uses oat flour and maple syrup. It looks a little more like cake, so if you wanted to make this for dessert, you might go with that recipe.

Bananas Are Good For You

One small banana (about 6 inches) is considered one serving of fruit. The current recommended servings of fruit are 4 per day. So, one small banana gets you a quarter of the way there.

There are a lot of reasons to eat bananas. I like to eat mine when they’re slightly underripe. They’re not as sweet and the texture is firm. At this stage of ripeness, they’re high in resistant starch—a type of starch that is resistant to digestion. This means it passes through the stomach and small intestine without being absorbed. It enters the large intestine where it ferments and supports healthy gut flora.

Even after they’re ripe, or even overripe, they’re a good source of several vitamins and minerals, including potassium, vitamin B6, vitamin C, and magnesium. They’re also a healthy source of fiber and various antioxidants and phytonutrients.

• Potassium. Bananas are rich in potassium, which can lower blood pressure in people with elevated levels. It also benefits heart health. It may also lower your risk of stroke, keep your bones healthy as you age, and help your muscles work better. A medium banana contains about 358 mg of potassium.

• Vitamin B6. Bananas are high in vitamin B6. One medium-sized banana can provide up to 33% of the Daily Value of this vitamin. Vitamin B6 is needed for immune system functions, metabolic processes, nervous system health, and sleep regulation.

• Vitamin C. Like most fruit, bananas contain vitamin C.

• Magnesium. This essential mineral helps control your blood pressure and blood sugar and keeps your bones strong. It also helps your nerves and muscles function and boosts your immune system.

• Fiber. One banana provides about 3 grams of fiber, which is roughly 10% of the recommended daily amount. Fiber can reduce your risk of colorectal cancer, lower your cholesterol, help keep your blood sugar normal, and can help you maintain a healthy weight. 

Bananas make a great post- or pre-workout snack. They’re easily transportable, and come in their own biodegradable packaging. If you buy them and they get too ripe to eat, use them in a smoothie, banana bread, one of the recipes above, or use a recipe of your own and post it in the comments.

Do you have any recipes using overripe bananas? Please leave a comment and share. I’m always looking for new ideas.