How to use ripe bananas - Healthy recipes you can try at home!

How to use ripe bananas - Healthy recipes you can try at home!

Staff Writer
7 minute read

How to use ripe bananas - Healthy recipes you can try at home!

Do you have any mushy, black bananas on the counter? Did you think they were destined for the trash can? Please don't throw them out! These nutritious recipes are ideal for those overripe bananas. Here are our favorite healthy ways to use them, from freezing them for muffins to incorporating them into the batter the next time you cook pancakes.

Are bananas healthy?

Bananas are a common tropical fruit that can help with everything from digestion to diabetes management. In fact, we consume over 100 billion of them annually. The average American eats 27 pounds of bananas annually. Banana consumption exceeds that of both apples and oranges combined.

A banana is one of the most wholesome snacks you can include in your diet. They are a good source of potassium and other essential vitamins and minerals.

Bananas can help with the following:

  • Heart Wellness

Most people know that bananas contain potassium. The electrical charge of this essential mineral and electrolyte causes nerve cells to produce messages. These messages help the heart to beat regularly and your muscles to contract. Eating foods high in potassium can help prevent high blood pressure and atherosclerosis.

  • Intestinal Health

Bananas have a low glycemic index (GI) rating of 51 despite having a high sugar content. We can thank their fiber for this, which aids in regulating digestion. 

  • Diabetes Management

People with diabetes may experience fewer complications if they consume a diet high in low-GI foods and steer clear of items with higher glycemic indexes. Bananas have a low GI index rating, making them perfect for people with this condition.

  • Weight management

Consuming low-GI meals may help people lose and keep off weight. Adding bananas to your diet can help you feel fuller longer and can help you keep your weight in check.

Here’s how you can use ripe bananas in these healthy recipes at home:

Banana Breakfast Cookies

These cookies are perfect for breakfast or as a snack at any time of the day. The recipe is straightforward to follow, quick to prepare, and makes a terrific snack for kids.

Ingredients

4 large or medium ripe bananas (about 2 cups mashed)

4 cups oats (rolled or quick, both work)

2 tsp. of cinnamon

1/2 to 1 cup of dried cranberries, raisins, or frozen blueberries

Instructions

Mash bananas and add them to a bowl. Oats, cinnamon, and other ingredients can all be added next. Use a spoon or the bottom of a cup to slightly flatten the cookies after scooping out the dough and placing it on a baking sheet coated with parchment paper. Bake for 15–18 minutes at 350 degrees in the oven.

If you or your children feel like they could use a bit of additional sweetness, you can add 1-2 tbsp of maple syrup to the recipe.

Banana Muffins

Make these delicious banana muffins for a quick breakfast or on-the-go snack. They'll be a hit with the whole family and are also perfect for lunchboxes.

Ingredients

250g Self-raising flour 

1 tsp Baking powder

1/2 tsp Baking soda

110 g of caster sugar

75g melted butter

1 tsp Vanilla extract

2 eggs

2 large, mashed, ripe bananas

125 ml of buttermilk (or add 1 tsp of lemon juice to milk and leave for 20 mins)

50g of chopped pecans plus more for decoration (optional)

Instructions

Preheat your oven to 190°C/170°F. Put paper liners in a 12-hole muffin tray. Combine the flour, baking powder, bicarbonate of soda, caster sugar, and a generous amount of salt in a sieve. Melted butter, vanilla extract, eggs, buttermilk, and mashed bananas should all be combined in a different bowl.

The wet components should be added to the dry ingredients after creating a well in the center. Use a fork to quickly combine the ingredients, being careful not to overmix. If using, scatter the chopped pecans on top before spooning the mixture into the muffin tins. Add pecan halves on top, then bake for 20 to 25 minutes or until golden brown. Place your muffins on a wire rack to cool.

Banana Foster Pancakes

Instead of the dessert table, bananas foster can be served at your breakfast table! Pancakes made with bananas, caramel sauce flavored with rum, and nuts turn your regular pancakes into a special treat!

Ingredients

2 cups of flour

2 tsp of sugar

1 Tbsp Brown sugar

2 ½ Tbsp Baking powder

1/4 tsp of salt

1 cup of milk

1 tsp vanilla

2 eggs

6 Tbsp melted butter

1 banana, mashed

1 stick unsalted butter

1 cup sugar

Splash of lemon juice

⅛ tsp of salt

1 cup heavy cream

1 tsp rum extract

Instructions

Stir the butter, sugar, and lemon juice in a small saucepan. Stirring continuously, raising the temperature until the sugar has melted. It should take 8 to 10 minutes for the mixture to become caramel-colored while cooking on medium heat. Add the heavy cream slowly, stirring gently. Add the rum extract after the heat is turned off.

Apply nonstick spray to a griddle or pan and heat it over medium heat. Mix the flour, sugars, baking powder, and salt.

Whisk together the milk, eggs, and vanilla in another bowl. Mix the milk with the dry ingredients. Add the melted butter and stir together. Next, add the mashed bananas (the batter will be lumpy).

Pour 1/4 cup of the batter onto the hot pan. Pancakes should be heated for 2–3 minutes or until golden. Serve the pancakes with chopped pecans, chopped banana chips, and caramel sauce.

Banana Pudding

One of the best uses for overripe bananas is in this easy recipe for banana pudding, which your kids will love. This banana pudding only takes about a half hour to make and is perfect for grabbing for breakfast, lunch, or a quick snack in between.

Ingredients

3/4 cup of sugar

¼ cup all-purpose flour

1/4 teaspoon of salt

3 cups of 2% milk

3 eggs

1 1/2 tsp of vanilla extract

60 cookies, or 8 ounces, of vanilla wafers divided

4 big ripe bananas, cut into quarter-inch-thick slices

Instructions

Combine sugar, flour, and salt in a large pot. Add milk while whisking. Cook at medium heat and continue stirring until the mixture bubbles and thickens. Cook and stir for an additional two minutes on low heat, then remove. 

Whisk eggs in a small bowl. Stir a little of the hot mixture into the eggs before returning everything to the pot and continuing to whisk. Bring to a low boil; simmer for 2 minutes while stirring, then remove from heat. Add vanilla and stir. Let cool for 15 minutes and continue to stir occasionally.

Layer 25 vanilla wafers, half of the banana slices, and half of the pudding in an 8-inch square baking dish that has not been greased. Make another layer with the remaining ingredients.

Apply plastic wrap firmly to the pudding's surface and place it in the fridge for a minimum of four hours. Remove wrap just before serving; crumble remaining wafers and sprinkle on top.

It is so wasteful to toss out a bunch of overripe bananas that you have in your kitchen. Fortunately, there are numerous banana recipes that can be made with ripe bananas that are both nutritious and delicious!

If you want to fill your fridge with other healthy and satisfying meals, Clean Eatz Kitchen can help! Our meal prep service has created an entire menu with your unique needs and preferences in mind. Check out our high protein, keto, weight loss, and gluten-free choices. We have something for everyone and will deliver it right to your door. All you have to do is heat them up and enjoy! Contact Clean Eatz Kitchen today!

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